Many of us have made a New Year's resolution to lose weight. Weight loss is the most popular resolution for good reason: two out of every three Americans are overweight or obese. Even more alarmingly, half of women between the ages of 20 and 39 are now considered overweight or obese. Although we may have good intentions to lose weight, it often gets derailed when we experience a "snack attack", those between-meal urges that make it difficult to control your appetite. An important strategy for weight loss and maintenance is to have healthy snacks on hand. This way you're never famished and healthfully prepared for those snack attacks.
Snacking has gotten a bad reputation because of the fattening treats it's associated with such as chips, cookies and candies. However, eating healthful snacks in between meals will help you eat less overall and keep your blood sugar levels and metabolism steady. The portion size of the snack is just as important as its healthfulness. Experts recommend keeping your snack at 100 calories or fewer, which can satisfy your appetite as well as keeping the calorie count down. Nutritious snacks such as small amounts of fruits, vegetables and nuts will help you avoid overeating or binging at your next meal.
Always refer to the nutrition label to calculate the amount of calories in your snack. Here's some suggestions for healthy, satisfying 100-calorie snacks:
1. 4 ounces non-fat yogurt with fruit
2. 1 slice light whole grain bread with 1 teaspoon peanut butter (or any nut butter)
3. 4 ounces low fat cottage cheese with mixed raw vegetables
4. Four or five dry-roasted nuts with a small piece of fruit
5. 2 tablespoons of trail mix including dry-roasted nuts and dried fruit
6. 1 ounce low-fat cheese with 2 whole grain crackers
7. 5 ounce salad of raw vegetables with 1 tablespoon fat-free dressing
8. 1 low-fat or non-fat granola bar
9. 1 cup low-fat, high-fiber multigrain cereal
10. 1/3 cup unsweetened applesauce with 1 graham cracker
REFERENCES:
1. Gavalas E. The Yoga Minibook for Weight Loss. Simon & Schuster, 2003.
Posted by Elaine Gavalas on January 12, 2007 04:04 PM
