What constitutes a small meal or snack?
Snack attacks are no longer taboo! Eatingseveral small meals each day gives us energy and keeps our bloodglucose levels more stable. It's important to choose snacks that counttowards our nutrition for the day and fill in the gaps in our diet,rather than snacks filled with “empty calories” (calories that offer nonutrients). Snacks can boost our metabolism, increase our energy andkeep us from overeating at our next meal. It’s best to watch ourportions and keep our snacks to 100-200 calories, so they don't become a meal. Wisely chosen snacks can increase the variety in our eating!
USN's meal replacement bar is the newest and most convenientnutrition snack. It is designed for active people who demand thebenefits of high quality proteins and complex carbohydrates for optimumhealth, muscle recuperation and physical performance.
Some ideas:
- Fresh fruits and vegetables-since most of us don’t eat as many as recommended, this is a great way to improve your eating habits and increase your intake of nutrients, fiber and disease-fighting phytochemicals. Plus, most are easy to grab and eat on the run! Go for variety-pears, berries, grapes, melon, cucumber, broccoli, cauliflower, colored peppers, jicama
- Popcorn-considered a whole grain-watch the sodium and fat in microwave versions (look for 94% fat free and no trans fat).Air popped is best, then spray with butter or oil and some herbs/spices for real flavor
- Fruit smoothies-an awesome choice especially if you use low-fat dairy (yogurt, milk) and mix with fresh, frozen or canned fruit in a blender
- Cereals-choose those high in fiber (3 or more grams/serving) and low in sugar and splash on the low-fat dairy
- Yogurt-so many are loaded with sugar and calories! (read labels!) Consider plain low-fat yogurt with fruit and a little granola for crunch
- Peanut butter 1 Tbsp. on celery stick or whole grain cracker (try Ry-Crisp or Ak-Mak) or bread/toast-it is primarily fat, but most of it is heart healthy monounsaturated fat
- Low-fat cheese- such as part-skim mozzarella cheese stick or 1 ounce of other low-fat cheese on whole grain cracker or ½ english muffin/bagel
- Cottage cheese-1/2 cup low-fat cottage cheese with fresh or canned fruit
- Lean ham or turkey breast-1 ounce of lean deli meat on whole grain crackers
- Granola bar-try one with fruit and nuts or a soy protein bar
- Ice Cream-look for a low-fat frozen yogurt bar, fudge bar (Smart One brand is wonderful!) or 100% juice bar
- Nuts-contain healthy fats as well as nutrients-limit to one ounce or one small handful (don’t eat from the can!)
- Trail mix-Make your own with nuts, dried fruit, high-fiber cereal (1/4 to ½ cup per serving)
- Low fat crackers-3 squares with a glass of cold non-fat or 1% milk or try sugar-free hot chocolate made with skim milk