Healthy Snacking

Eating healthy doesn’t apply solely to what you consume for breakfast, lunch and dinner. The right snacks can help us to focus mentally by taking the edge off our hunger and can provide a much-needed energy boost until the next meal. Snacking isn’t bad if  done in moderation.  It is an important part of a healthy diet, since it helps to keep the body going and also helps to keep one from overeating in the next main meal. Making a  healthy snack choices does not only keep your kid healthy but revitalize their brains and energy for the day's activities.

It’s good to add more fruits and vegetables to their diets for a variety of health benefits, including to maintain a healthy weight. Whether you cook at home or you buy lunch outside for them, try easy ways to sneak more colorful, nutritious and delicious vegetables and fruits into their lunch boxes (even breakfast). If you add many different types of fruits and veggies, you’re sure of them getting all the different types of nutrient their body need. 

It’s important to choose wisely when selecting your snacks. 

As boring as “healthy snacks” might sound, you’d be surprised at just how tasty they are, all the new things you’ll get to try, and how easy they are to tote around with you on the go. (Seriously, they fit in your laptop bag, purse, workout bag or backpack just as easily as the prepackaged stuff). The best way to get all of the vitamins, minerals and nutrients you need is to eat a variety of colorful fruits and veggies. Add color to your plate each day with the five main color groups. Junk food such as candy bars, soda and potato chips won’t help power you through your afternoon — and consistent consumption of junk foods can harm your body over the long run by boosting your risk for disease.

Tips 

• Read serving size information. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label.

• Choose your snacks wisely: With sugary treats like cookies and chips, you’re getting calories with little extra nutrition. Get the nutrition you need with snacks that are lower in sugar, like carrpts, healthy nuts like almonds or walnut.Don’t skip meals: Skipping meals may leave you with intense cravings that can trigger your appetite and may result in an unintended binge. As a general rule, eating every 3-4 hours will help your body feel satisfied and leave you less likely to snack excessively. Don’t feel like you’re limited to the basic 3-meals-a-day rule – feel free to eat 4 or 5 smaller meals throughout the day to keep your energy levels high.

• Eat slowly: Eating your food slowly gives your brain and stomach the time to effectively send messages (hormones and nerve impulses) about how much food you need and when it’s time to stop eating. Try sitting back in your chair every few bites and having a drink of water. Or if you’re eating a number of smaller food items as one meal, try holding off before getting another item for a few minutes when you feel about 80% full. That should give some time for your brain to register how full you are.

• Pack in some protein: Some people find adding a food choice that is higher in protein with meals and snacks help keep their appetite in check. Having protein-rich snacks readily available like roasted almonds, hard-boiled eggs, a glass of milk, or yogurt are great ways to keep your body feeling full and satisfied – so you can avoid those impulse snacks that can often be full of calories. Keep protein-rich snacks close by, and you’ll be well on your way to curbing those afternoon cravings.

• Stay hydrated: Dehydration may sometimes be disguised as feelings of hunger, so make sure to stay on top of your fluid intake. If you feel a sudden hunger set in, try drinking a tall glass of water and waiting 5 minutes. You’ll find the feeling may pass or subside. 

• Snack mindfully: stop what you're doing for a few minutes and eat your snack like you would a small meal. Don't eat your snack while doing something else — like surfing the Internet, watching TV, or working at your desk.