Understanding Healthy Snacks: The Foundation of Nutrition
When it comes to healthy snacking, nutrient density is more important next to calorie count. Nutrient-dense foods are those that provide the most amount of nutrients in relation to their calorie content. They include carbohydrates, proteins, or fats, as well as other essential substances that promote growth, provide energy, and maintain health.
Healthy snacking can be beneficial in many ways. It can help you sustain energy levels throughout the day and prevent overeating during meals. It is important to choose snacks that are nutrient dense and provide the macronutrients such as carbohydrates, proteins, and fats and avoid hidden sugars. Snacking behavior plays a crucial role in determining whether snacks are beneficial or not. Snacking under 200 calories per day is recommended. Make a habit of checking the Nutrient Facts label that shows and how much calories each serving contains.
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Crafting Your Healthy Snack Arsenal
Portion control is an important aspect of healthy snacking. Serving up the right amounts can help you improve your diet and maintain a healthy weight. Here are some tips to help you with portion control:
- Use smaller plates: This helps you eat the right amount of portion without feeling deprived.
- Water: Drink a cup of water before eating, it will help you feel fuller and reduce the amount of food you consume.
- Chew your food well: Enjoy your food and chew it well to help you feel full and satisfied. It takes about 20 minutes for your brain to get the message that you’re full. Give yourself some time before reaching for another snack.
- Portion: Pre-portion your snacks to help you avoid overeating. It is best to prepare when you are not in a hurry.
- Portability: Snack that are easy to prepare and store such as fruits, veggies, and trial mix are doable in reality.
- Discipline: Always know when to stop snacking.
Recipes for Healthy Snacking
- Apple slices with almond butter: Apples are a good source of fiber and almond butter is rich in protein and healthy fats.
- Greek yogurt with berries: Greek yogurt is high in protein and berries are a good source of fiber and antioxidants.
- Hummus with veggies: Hummus is a good source of protein and healthy fats, while veggies like carrots, cucumbers, and bell peppers are high in fiber and vitamins. Or spread it on top of crackers.
- Trail mix: A mix of nuts, seeds, and dried fruit provides a balance of protein, healthy fats, and carbohydrates. Please watch the sugar content of the product.
- Avocados: Nutrient-dense avocados are a powerful source of heart-healthy monounsaturated fat. Sprinkle avocado slices with sea salt or fill a halved avocado with salsa.
- Chickpeas: Try roasting them in the oven with olive oil, a pinch of salt, and a teaspoon of ground cumin. Roasted chickpeas have the crunchiness of chips but with a meaty texture and a nutty flavor.
- Nuts: Nuts are packed with protein and healthy fats, so they help you stay full longer. Enjoy a handful of almonds, pistachios, hazelnuts, macadamia nuts, or unsalted or lightly salted dry roasted nuts. To make your snack last longer, choose nuts that you have to un-shell one at a time. “I love eating shell nuts because they keep me occupied and prevent me from snacking unnecessarily.”
It’s okay if you make a mistake while trying to maintain a healthy snacking habit. Remember, it takes time to develop a habit. Rewarding yourself occasionally is alright. Trying to be too strict or perfect can lead to failure. So, you can treat yourself to a small piece of dark chocolate after dinner, but make sure not to make it a habit.
Hi the problem with eating nuts for me is that they are very addictive and before you know it you have eaten more that what you should have. I find buying a small bag gives you a handful, and in this way once they are finished you can’t eat anymore.
I like the idea of serving out your food on a smaller plate. In this way, you can deceive your mind that you are eating more as your plate looks fuller. I am going to try this technique moving forward.
Hello Michel, you are right about that, nuts are addictive, that is why I always buy the one with shells to keep me busy and buying a small bag is a great idea too. thanks for reading my post. all the best.