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How to Snack Right

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Snacking, we love and hate to do it. We love the salty chips, the sweet candy, but we hate the feeling we get after finishing a whole bag of the things. What if you could snack without the guilt?

Now, it’s not completely possible, because too much of anything really is not a good idea. But you can start moving in the right direction when it comes to what you’re eating and what you’re buying at the store to keep on hand.

The problem many of us have is temptation and the ability to resist. We all know that going to the store hungry is not the best idea. But what if you’re getting a craving for chips and decide to just get a bag to last the month? You know what will happen during that next movie night, the chips will be gone!

There are a few solutions to this, which we’ll discuss below.

Limiting Your Quantity of Bad Snacks

Bad snacks are all the ones we love to eat: chips, Oreos, cookies, candy, donuts, gummies, Pop Tarts, etc. You know the ones I’m talking about. The problem isn’t that you’re eating them, it’s that you’re eating too much. If you eat out of the whole bag of chips, it’s impossible to know exactly how much you’ve eaten. There was a study about giving people at a movie theater a big container of popcorn and giving others a smaller container. Who do you think ate the most popcorn? Those with the big container. These people even ate more stale (14 day old) popcorn when it was given in a big container!

We can use the results from that study to help us limit our bad snacking, but still get to indulge every once in a while. Instead of eating from the bag, put the chips or cookies on a plate and only eat that amount, no more. Once you can see what you’re eating, you’ll slow down so you can savor the flavor.

Eating More of the Right Stuff

If you need to snack in order to quell your appetite, you need to be eating the right stuff. This means vegetables, fruits, nuts, granola, yogurt. This is all stuff we don’t think of as fun snacking. But if you want to snack smart, especially at work or on the go, start making your on snack packs. This will prevent you from allowing yourself to get chips or a candy bar from the vending machine because you’re hungry. Now there’s no excuse because you have your own snacks with you.

We don’t eat enough healthy snacks because the flavors don’t excite our brain as much as unhealthy snacks do. Bring a variety of snacks with you when you’re on the go and keep them in your pantry. Having a variety means you won’t get tired of eating the same celery sticks over and over.

Here are some ideas:

  • Celery and nut butter
  • String cheese
  • Beef jerky
  • Protein bars
  • Strawberries
  • Pumpkin seeds
  • Pistachios
  • Plain Greek yogurt
  • Hard boiled egg
  • Bean or kale chips
  • Dark chocolate
  • Mixed nuts

Snacking doesn’t have to be hard. You just need to make the conscious effort that you’re going to stick with the healthy stuff and that you can indulge every once in a while with portion-controlled amounts.


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Healthy Snacks for Seniors

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If you are a senior on the go, you know hunger can strike at any minute. If you happen to be walking through the grocery store, your hunger will cause you to go food crazy. You may start grabbing any food that catches your eye, then end up back home with food you didn’t really need! It’s important to plan ahead when you’re heading out for the day or doing errands. You will want to have some healthy, convenient snacks that you can carry and eat while you are out. This can be a granola bar, fruit, sunflower seeds, and so much more. Get creative with your snacks!

New and Creative

Beet Chips with Curried Yogurt

Ingredients

  • 2 tbsp plain, low-fat greek yogurt
  • ⅛-¼ tsp curry powder
  • 1 cup beet chips

Mix the curry powder with the Greek yogurt. Dip the chips and enjoy!

Hazelnut-Chocolate Spread and Banana Crackers

Ingredients

  • Your favorite crisp crackers
  • 1 tsp chocolate-hazelnut spread
  • Sliced banana

Spread the chocolate-hazelnut on the crackers and top with sliced bananas.

Banana, Kale, and Almond Milk Smoothie

Ingredients

  • 1 pureed banana
  • 1 cup chopped kale
  • 1 cup almond milk

Mix together the ingredients in a blender, pour into a cup and enjoy.

Healthy Snacks

Fresh Fruit

  • Apples
  • Bananas
  • Orange
  • Strawberries
  • Berries

Vegetables

  • Broccoli
  • Carrots
  • Celery

Nuts

  • Walnuts (great for your heart)
  • Peanuts (great for the brain)
  • Almonds (helps disease prevention)

Cheese

  • Swiss (great for calcium, protein, and B12)
  • Cheddar (calcium and protein)
  • Mozzarella
  • Colby
  • Monterey Jack
  • Ricotta (great to mix in a smoothie)

Convenient Snacks

Rice Cakes

Pretzels

Dried Fruit

Granola

Granola Bars

Popcorn