By Laurel Leicht for Life by DailyBurn
Eating
several small meals a day is one strategy to keep your metabolism
constantly revved. But if you're already putting back a full plate of
food for breakfast, lunch and dinner, what you're snacking on in between
those meals can really add up. “Besides fueling up before and after a
workout, most people don't need more than one snack between lunch and
dinner,” says Melissa Dobbins, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. The average American, however, gets 25 percent of their daily food intake -- or about 580 calories -- from snacks.
So what do you do on those days when you've got the munchies? A good option is to limit yourself to a 100- to 200-calorie bite that incorporates fruit, veggies, whole grains, nuts or low-fat dairy. A combination of these foods will pack a punch of both protein and fiber, advises Dobbins. “These two nutrients in particular have staying power because they break down more slowly and don't trigger the insulin release that refined carbs do,” she says. Whether you've got a sweet tooth or are always battling savory cravings, here are some healthier replacement recommendations for your go-to snacks.
Before you munch on anything between meals, ask yourself if you're actually hungry or just feeding an emotion like boredom or anxiety, advises Dobbins. Then once you've given yourself the green light to snack, stick to one of these healthier alternatives to your favorites; they'll give you the energy you need to get on with your day without weighing you down.
Eating
several small meals a day is one strategy to keep your metabolism
constantly revved. But if you're already putting back a full plate of
food for breakfast, lunch and dinner, what you're snacking on in between
those meals can really add up. “Besides fueling up before and after a
workout, most people don't need more than one snack between lunch and
dinner,” says Melissa Dobbins, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. The average American, however, gets 25 percent of their daily food intake -- or about 580 calories -- from snacks.So what do you do on those days when you've got the munchies? A good option is to limit yourself to a 100- to 200-calorie bite that incorporates fruit, veggies, whole grains, nuts or low-fat dairy. A combination of these foods will pack a punch of both protein and fiber, advises Dobbins. “These two nutrients in particular have staying power because they break down more slowly and don't trigger the insulin release that refined carbs do,” she says. Whether you've got a sweet tooth or are always battling savory cravings, here are some healthier replacement recommendations for your go-to snacks.
Reach for raw almonds and dried apricots.
Store-bought trail mix can have extra sugar from chocolate candies or be
loaded primarily with peanuts. Almonds offer more iron, calcium and
vitamin E. “Pairing them with dried fruit adds some satiating fiber,”
says Dobbins. Apricots pack some concentrated calories, so a little goes
a long way. Stick with an ounce of almonds (approximately 22 nuts) and
about three apricots tostay around 200 calories.
Reach for sprouted-grain chips.
There's little nutritional value (aside from 187 calories and 12.5 grams
of fat) in a serving of these greasy crisps, but put a spin on how
they're made and it becomes a healthier alternative. “When a grain, seed
or bean is allowed to sprout a little bit, it opens up the hard outer
shell and releases the nutrients inside, such as fiber and protein,”
explains Dobbins. Simply Sprouted Way Better
Sweet Potato Tortilla Chips, for example, contain 170 calories and nine
grams of fat per serving -- plus three grams of fiber and a dose of
vitamin A and omega-3 fatty acids.
Reach for a nut bar.
“Many granola bars are just glorified candy bars,” says Dobbins. “When
we eat refined grains, they burn quickly and just keep making us
hungrier for more.” Break that cycle with an option made of whole grains
and nuts, such as the new line of Strong & Kind bars.
They're slightly sweet and savory, contain no hydrogenated oils or
refined carbs and pack in 10 grams of protein and nine amino acids from
legumes, nuts and seeds.
Reach for Greek yogurt with strawberries.
A sweet treat seems so tempting when you need a pick-me-up -- but the
sugar will eventually leave you crashing. Greek yogurt can curb your
craving for something creamy while providing 17 grams of protein to keep
you full and only five grams of sugar. Plus, it's a more concentrated
source of probiotics than regular yogurt, says Dobbins, which can help your body digest food, absorb calories and keep your immune system strong. Satisfy your sweet need with a cup of sliced strawberries, according to the USDA, for just 50 calories, you'll add three grams of fiber and get your daily recommended intake of vitamin C covered.
Reach for low-fat cheese and carrots.
Dobbins suggests opting for pre-packaged varieties of this dairy staple,
like low-fat string cheese or cheddar cheese sticks, to take the
guesswork out of serving sizes. “You have to watch portion size or your
snack can easily become a small meal,” she says. Skip the sodium and
hydrogenated oil–loaded crackers and instead pair your savory treat with
chopped carrots; they offer more calcium, vitamins A and C and
potassium than baby carrots.
Before you munch on anything between meals, ask yourself if you're actually hungry or just feeding an emotion like boredom or anxiety, advises Dobbins. Then once you've given yourself the green light to snack, stick to one of these healthier alternatives to your favorites; they'll give you the energy you need to get on with your day without weighing you down.
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου