Diet & Fitness Blog
Tweak of the Week: Snack Yourself Skinny
Email PageStaff Writer
Let's face it: We get hungry between meals. When we're hungry we get grumpy, irritable or just plain mean. So we grab a quick food fix to satiate our appetite and elevate our mood.
This can be where most people stray from their otherwise healthy eating routine. Even if you're diligent in eating breakfast, packing your lunch and cooking your own dinner, you may overlook your afternoon nibbling and find the only thing available is vending machine junk food -- packed with unwanted fat and calories.You can avoid a snacking misstep by planning ahead. Choose a few things that you can mix and match to have on hand when the munchies strike and snack yourself skinny.
"The key to proper snacking is a nice balance of protein, fiber and good fats to keep blood sugar levels stable and your hunger satisfied," explains eDiets Nutrition Specialist Renee Brunetti, LD/N. She recommends buying a few snack staples that can be mixed and matched for healthy snacks that won't get boring.
Here's a list of snacks to stock for whenever hunger strikes:
Low-fat cheese pairs perfectly with whole grain crackers for a crunchy treat or with fruit for "a great combination of calcium and protein from the cheese and vitamins and fiber from the fruit," recommends Renee.
Nuts are a good mix of protein, fiber and "good" plant fats that can be kept anywhere (your office, for instance) for instant snacking. Most studies suggest that snacking on nuts is good for your cholesterol, as well as general heart health as long as you don't overdo it. A small handful is the ideal snack size.
Fruit is always a good choice -- packed with various vitamins and fiber. Fruit, in addition to cheese, can be paired with yogurt, peanut butter, or Granola and cereal bars for a nicely balanced snack.
Peanut butter is great with celery sticks, whole grain crackers or bread and can be easily stored.
Granola and cereal bars are great when you're on-the-go. You can pack one in your purse and snack when or wherever you can grab a spare second. Here's Renee's rule for bars:
"You always want the first ingredient listed to be whole grains and for each serving to contain four grams of fiber or more. This will generally ensure that the snack is not too high in sugar and will help keep you satisfied longer."
So stock your desk drawer, the fridge at work, your purse, pocket, glove box or lunchbox with these simple snack ideas that will keep you satisfied and skinny. Happy snacking!
Check out earlier tweaks that will help you lose weight, one small change at a time:
Tweak of the Week: Drink to Weight Loss!
Tweak of the Week: Healthy Sandwich Switches
Our experts can offer a lot of other small changes you can do right now. Take this free nutritional profile to see what meal plan would work best for you.
Do you have a simple switch, tip or trick for losing weight and living healthy? Post it below to potentially be featured in an upcoming Tweak of the Week.
Labels: food, healthy, healthy snacks, tips, tweak
Comment by 
Joanna said... - Monday, September 29, 2008 7:00:00 AM
Low fat cheese and whole grain crackers are working well for me as a snack. I don't get tempted to eat junk at lunch. I feel less hungry at dinner and eat much less.
A high protein breakfast (boiled egg, cottage cheese or the like) and a snack at 10 am have been fantastic; I've taken off almost 8 lbs in 2 months and I have a lot of trouble losing weight.
Comment by 
said... - Monday, September 29, 2008 4:36:00 PM
I find that dried fruit provides me with a snack that satisfies my sweet tooth and gives me a fiber source as well. You do have to be careful and set up only one serving though as it is so yummy you may be tempted to eat too many calories worth. (prunes, raisins, cranberries or other mixed berries, papaya, and pineapple are all easily available)
Comment by Linda said... - Monday, February 23, 2009 8:49:00 AM
I make my own snack mix: a few nuts (almonds usually), a few raisins, some pretzels (for that sweet and salty combo) and some high fiber cereal. It is a delicious and nutritious snack--very satisfying, crunchy, salty, and sweet.
Comment by said... - Monday, February 23, 2009 11:09:00 AM
I HAVE LOTS OF THINGS TO SNACK ON, AS I AM A STAY AT HOME WOMAN.ALL I HAVE TO DO IS TRY AND KEEP MY 18 YR.OLD SON OUT OF EVERYTHING:( I'VE BECOME A MASTER OF HIDING THINGS!!!ALL I HAVE TO DO IS REMEMBER WHERE I'VE HIDDEN THINGS LOL!!!! I GUESS THAT'S HOW I'VE LOST 25lbs. BY ONLY EATING WHAT I CAN FIND!!!!!
Comment by said... - Monday, February 23, 2009 12:11:00 PM
So many things look good, but I have a couple major dietary concerns. One, I am an uncontrolled diabetic, with BS ranging from the low 80's to as much as 190, maybe 200. Then, due to major illnesses as a child, my teeth have slowly rotted out of my mouth, to the point I only have about seven left on my bottom gum. I did get dentures, but it wasn't any time before my gums shrank so much, they just fall out! (No matter how much glue I use!) So . . . nuts, apples, and the ilk, are all but out, however I do get in a bit of unsweetened applesauce when I can. I keep fresh oranges in the house for about a week. (I live 50 + miles from a 'real' grocer!) I find cheeses raise the BS level on me, so another one gone. Same with salt.
So . . . As I said, snacking, is limited.
Katlady
Comment by said... - Saturday, March 07, 2009 8:04:00 AM
At home, I make my own snack bowl (no one else can eat from it)including 2-3 snacks I can eat that day, for example: 1 apple, 1 orange, 1/4 cup nuts(or 2Tbs peanut butter), wh wheat crackers, etc. Place a slip of paper in the bowl with the names of 2 things from the frig you can eat that day (i.e. 1 lowfat yogurt, 1 glass non-fat milk)Then when you walk by the bowl or are looking for a snack, you see it there and you can choose. When its gone--you are finished snacking! Give yourself some variety every day. Make sure you eat your healthy meals.
Comment by said... - Monday, April 13, 2009 2:46:00 PM
I like shelleys Idea of a snack bowl. I can't exercise for health reasons, but I am on a diet. Any tips for successful weight loss.
Comment by said... - Tuesday, April 14, 2009 7:05:00 PM
I'm on the ediet delivery system and their snacks are so delicious that I don't have to cheat. My heart doctor approves of only dark chocolate (my addiction) and atleast 3 times a week, the snack is dark chocolate. I started 4 weeks ago at 206 lbs, today 195, looking forward to next month!
Comment by Allison said... - Thursday, May 21, 2009 9:44:00 AM
Shelley: what a fabulous idea! I have such a problem "forgetting" that I dieting when I get home after a long day of being "good." I go for everything. I roam around the kitchen opening and closing cabinets, the fridge, drawers, and bingeing on food that I don't even want because I don't know what will satisfy my craving. Your "snack bowl" idea is PERFECT for me.
THANK YOU!
Comment by said... - Monday, August 17, 2009 12:28:00 PM
I've found that chewing an intense mint gum, like Eclipse Polar Ice, helps keep snacking to a minimum. Food doesn't taste very good after the strong taste of the gum.
Comment by said... - Wednesday, December 23, 2009 2:01:00 PM
Katlady- Sorry about your teeth.
How about Non fat yogurt mashed banana, mash strawberries. Or how about non fat peanut butter/Almond butter on a spoon. Smoothies? made with non fat yogurt(soy) cook vegis and make a soup w onions, carrots broccoli (there's bunch of recipes out there) then get a blender and blend it smooth.. use cooked potato not cream.
Walk for 10 min till you get up to 20 a day.Then 30mins or 45mins a day. During commercial breaks Get up! and walk to the another room then back then back and forth.
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