We all face snack
attacks: after work when the kids are hungry and we're frazzled from a hectic
day; late in the evening while watching TV; on lazy weekend afternoons. We can
control snack attacks with three easy steps:
Be prepared. Make
sure you have healthier snacks on hand, and keep cookies and other high-fat,
high-sugar treats hidden from sight in the back of the cupboard and
refrigerator.
Use the food
pyramid to fill in the gaps. If breakfast was cereal and toast, perhaps a
midmorning snack could consist of fruit, yogurt or string cheese -- all items
missing from breakfast. If you use this tactic, you won't be as easily tempted
to choose high-calorie snacks, and you'll improve your nutritional intake at
the same time.
Choose a satisfying
snack. Do you want something salty? Sweet? Cold? If we can understand what
type of flavor or texture we want, we're more likely to be satisfied sooner
rather than later, after we've rummaged through the cupboards. Here are some
ideas for healthy snacks:
To satisfy your
sweet tooth:
A frozen fruit-based sweet or other frozen treat
Low-fat yogurts in
exotic flavors: cappuccino, banana cream pie and even chocolate mint
If you're looking
for something crunchy:
Plain, reduced-fat
microwave popcorn. Sprinkle with Parmesan cheese for extra flavor.
Pretzels and
low-fat crackers made with whole grains.
Bagel or tortilla
chips. Make your own: Cut tortillas into pie-shaped wedges and slice bagels
thinly. Place on a cookie sheet in a single layer, and bake in a 400-degree
oven until toasted (5-10 minutes).
Baby carrots,
celery sticks and jicama slices. Keep them ready to eat in the refrigerator.
Low-fat string
cheese or cubes of other reduced-fat cheese.
Rolled-up slices of
low-fat turkey or ham.
A hearty lentil or
black bean salad for fiber and protein: simply mix rinsed and drained canned
legumes with your favorite fat-free salad dressing.
Blender drinks: Mix
any combination of skim milk, yogurt, fruit juice and fruit in a blender.
Caffeine-free
flavored teas.
We often mistake
thirst for hunger: Try calorie-free flavored waters, or add your own flavor to
sparkling water with a twist of lemon or lime, or even add fresh cranberries.
Sugar-free hot
chocolate made with skim milk: It not only satisfies your sweet tooth, it adds
essential calcium and vitamin D to your diet.
Pretzels or plain
popcorn in individual bags.
Cereal or granola
bars that contain added calcium.
Reduced-fat or baked potato chips.
Snack in a bag: Mix
your favorite types of dry cereal, and add a handful of raisins and a
sprinkling of roasted nuts.
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