Posted on: April 2nd, 2014 by The Accel Group | No Comments


ACCELWellness Tip

Say YES To Your Next Snack Attack

Snacks can get a bad rap — and that’s a pity. It’s true, mindless munching may send you off track. But, smart snacking isn’t a nutritional no-no. In fact, it might even help you maintain a healthy weight. How? A timely snack can take the edge off hunger so that you don’t overeat later. Plus, well-planned munchies can add valuable nutrients to your overall diet and help fuel you through your days.

Of course, snacking only works in your favor if you make healthy choices. That means steering yourself toward fruits, veggies, whole grains, lean proteins, and low-fat or fat-free dairy products. Here are a few calorie-wise ideas for nutritious noshing.*

Light bites

About 100 calories Tip
1 cup raw veggies with 2 tablespoons hummus Keep single-serving baggies of cut-up carrots, broccoli and other favorites handy in the fridge.
3 cups air-popped popcorn Skip the butter and salt — and give it a sprinkle of garlic powder or cayenne pepper instead.
1 banana Or, make a fruit cup with half a sliced banana and 1/2 cup of berries.

Hit-the-spot snacks

About 100 to 200 calories Tip
1 tablespoon peanut butter with a medium apple Experiment with different flavor combos, such as a banana with almond butter.
1/4 cup nut-and-raisin trail mix Choose a low-sodium or salt-free blend — or make your own with unsalted nuts and dried fruits. But, keep a close eye on portions.
1 whole-grain cereal bar or low-fat granola bar Or, measure out a single serving of your favorite whole-grain cereal.
Fruit smoothie with 3/4 cup fat-free yogurt and 1/2 cup fruit If you’d rather spoon than sip, layer the fruit and yogurt in a dish for a pretty parfait.


Hearty munchies

About 200 to 250 calories Tip
One 8-inch whole-wheat tortilla with 1/4 cup beans and salsa Substitute a stick of low-fat string cheese for the beans. Soften it in the microwave.
4 ounces water-packed, canned tuna, drained, on a slice of whole-grain bread This protein-carb combo is a great way to refuel after a workout.
1/2 small whole-wheat pita with 1 ounce of low-fat cheese and fresh sliced vegetables To make it a light lunch — still under 300 calories: Add hummus or thin slices of turkey breast.


*These figures are estimates. Calories may vary by food or product.

Source: UHC Newsletter

March 2014

By Melanie Polk, M.M.Sc., R.D.N., F.A.D.A.