Our personal list of healthy snacks is yours . You'll
also find more - whole grain snacks, 100 calorie snacks, even vending
Snacks are the tool to NEVER be hungry again. Did you think snacks were off limits when you're losing weight? Actually snacks are essential to your weight loss.
Contrary to what you've been taught ever since you were a child, you SHOULD and MUST snack - several times a day. Yeah, this is my favorite step in learning to maintain a healthy weight. I think it will be yours, too.
What makes a "good" snack?
A protein and carbohydrate (like an apple and peanut butter)
Something with fiber
Anything, but keep it under 200 calories
Are you surprised at that last one? I was. It's actually better to eat every 2-3 hours, even if it isn't the "healthiest" snack. But it's always BEST to eat something healthy. See the difference between good and best?
combine a protein and carbohydrate for a snack? It's like a 2-part
long-lasting medicine - the outer coating gives instant effect and the
inside is a longer lasting medicine. The carb gives you fast energy but
the protein lasts until you eat again.
Free List of Healthy Snacks
Print out these snacks. Highlight your favorites, make notes, be inspired to create your own favorites.
Here are my favorite everyday snacks:
Apple and piece of cheese
Apple and dip (peanut butter and honey)
Granola over plain greek yogurt (a little honey mixed in, berries are even better)
1/2 banana sandwich - one slice whole wheat bread, half a banana, peanut butter
Dry cereals - my favorite Kashi ones
Kashi granola bars
Almonds or other nut mix
Microwave popcorn - low fat varieties
Small desserts (Yes, it's true. During the holidays I overdo this
one, too, but I still maintain my weight.) Dark chocolate is one of the
Packing a snack whenever I left the house was a new habit I had to learn.
Other great snacks:
Veggies and dip (try to make your own dip, use part greek yogurt)
Ranch dip with carrots, broccoli or cauliflower
Celery stick with peanut butter
Half a sandwich
Leftovers - in smaller proportions than a full meal
Chips and salsa - if you get higher calorie chips, then eat fewer of them
Cheese and crackers - several, not a bunch
Sun Chips - best to rebag these in ziploc snack bags to keep from eating too many
Loops cereal - This surprised me. There is a decent amount of fiber in
them now. Barely acceptable, but still acceptable. The kids love it, so I
get it once in a great while.
The morning I woke up knowing I had to eat every 2-3 hours, I was so excited.
you seen the Food Lovers Fat Loss infomercials on tv? I'd been looking
for a new source of healthy recipes (I'm always on the lookout for new
family favorites). This system was just a little cheaper than other ones
I'd researched on the internet.
So I ordered Food Lovers Fat Loss.
(eating every 2-3 hours) is a major part of Food Lovers Fat Loss. Why?
Because when you go longer without eating, your body thinks you are
entering a starving situation. And your body has a great survival tactic
- take what you just ate and store as much of it as possible as fat.
When you eat every 2-3 hours your body keeps a HIGHER
METABOLISM, so you burn fat instead of storing it. What's the catch? You
can't eat like a pig - you end up eating smaller meals and appropriate
snacks every 2-3 hours. That's the key.
This was an unexpected
blessing for me because I get hypoglycemic (low blood sugar - making me
grumpy and sometimes exhausted). My husband, Dr. Dave, brought home
medical information saying I should be eating smaller meals and snacks
in between. That alone wasn't enough to break what my culture had been
telling me my whole life (that I should be eating 3 square meals and
nothing else). It took the fantastic Food Lovers Fat Loss information to
change my mind.
I also wondered why after making a super
healthy dinner for our family, we were all hungry later that night.
We're supposed to be! And we're supposed to eat a snack - it can even be
I wish everyone had the Food Lovers Fat Loss
information in their homes - I heartily recommend buying it as an
investment in your health.
Snacking Advice from Dr. Dave
I recommend snacking between meals in order to lose weight.
I think that 100 or so calories at a time is appropriate. This seems
to lessen hunger for those larger meals of the day and keep the
metabolism going strong. It also helps maintain blood glucose levels so that the body does not start to conserve calories.
If you are hungry - go ahead and eat something. It is the right thing to do.
Pack a Snack
Whenever I leave the house, I've learned to pack a snack. I usually
grab a granola bar. When I'm really good, I stick an apple and
piece of cheese in a ziploc bag. Or if I've really planned ahead, I
have snack bags portioned with sunchips, cereal, or homemade snack mix.
When I'm out without a snack or need another one, I resort to eating part of a candy bar (staying under 200 calories).
100 calorie snacks:
Get any of these in your grocery snack aisle, but keep in mind that
most of them don't have much fiber (or nutrition) and won't be as
satisfying. But there is a place for prepackaged 100 calorie snacks.
came in handy on our last vacation. We kept them in the rental car and
made sure we ate every 2-3 hours. The 100 calories packs kept us from
overeating. We made it through the vacation with lots of traveling
without gaining weight.
I also keep a box of these snacks for
the drive home after skiing. Think of your own activities and how a 100
calorie snack would come in handy.
Whole Grain Snacks:
Half sandwiches - use 100% whole grain breads, tortillas, bagels, or english muffins
Toast - one slice with your favorite topping (spread "generously thin")
grain crackers: Kashi, Multigrain Wheat Thins, Triscuit (if you like
them). See what your grocery store offers. When you look at the list of
ingredients, the first (and most plentiful) ones should be "whole grain"
Whole wheat tortilla with a modest filling (so many options -
cheese, salsa, veggies, a little meat, even peanut butter) This one has
never worked out for me, but it might be perfect for you.
Popcorn - I like lowfat microwave popcorn
Vending Machine Snacks:
You may need one of these if you haven't packed your own snack. Since
vending machine snacks vary widely, here are some guidelines:
First, look for a product with actual food in it.
I get a Snickers Bar or PayDay because of the peanuts.
Sun Chips are usually the best choice for chips.
A trail mix can be good, but sometimes these are as bad as candy bars.
Steer clear of pastries which are usually sopping with oil.
Second, choose something close to the 200 calories limit;
otherwise you should discipline yourself to only eat part of it (hard
to do). Or throw away part of it before you start eating (also hard).
You will slowly learn the calories of your favorite items; I have.
You will begin to shape your own list of healthy snacks to fit your schedule and tastes - even from a vending machine.
CRUNCH TIME: NEVER Be Hungry Again with your List of Healthy Snacks
Print out this page. Mark it up. Add your own great ideas to create a personal List of Healthy Snacks.
Go to the grocery. Shop for healthy snacks. Start reading labels, looking for the whole grain ingredients first in the list.
Buy ziploc snack bags - they are a little smaller than a sandwich
bags. You can create your own appropriately sized snacks from cereal,
crackers, Sun Chips, etc. I do this sometimes; I wish I did it more
because it adds to my choices of on-the-go snacks. It also teaches your
kids a good portion size.
Also, click here to find a template of what to eat each day - with spaces for your list of healthy snacks.
Make MOST of your snacks wonderfully tasty and healthy. Go Snack!
Now go to C - CORRECT Your Eating with Carbs An important habits with 3 Crunch Elements: