5 Healthy Snacks to Enjoy (and 5 to Avoid)

5 Healthy Snacks to Enjoy (and 5 to Avoid)

Maintaining a healthy diet is not only a matter of eating good-for-you meals. It’s also about choosing nutritious foods in between. This is especially important if you’re managing type 2 diabetes or obesity.

But finding the right snacks can be a challenge.

The healthy choices you make for the rest of your diet should also apply to snacks. An ideal snack provides protein or fiber -- or both -- to help you feel full.

It should give you plenty of energy without too many calories. Aim for between 100 and 150 calories for women, and about 200 calories for men, with 15 to 20 grams of protein.

“Refrain from snack foods that are rich in sugars and refined carbohydrates because of how they can boost blood sugar,”. In fact, it’s a good idea to stay away from any type of sugars.

So what are some good options to turn to when you’re rounding out your diet?

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Good Snack 1: Bean dip with veggies

Cooked beans in a can (such as kidney beans, navy beans, and chickpeas, also known as garbanzo beans), can easily be turned into an inexpensive, protein-packed snack.

Put 1/4 cup of low-sodium beans and 2 ounces of low-sodium chicken broth into a food processor to create a healthy and satisfying bean dip. Enjoy with 1/2 cup of raw, crunchy vegetables, like celery.

“The combination of the fiber and protein in beans has been shown to help keep blood sugar under control,” he says. “And beans are an integral part of the DASH diet, which is the most effective approach to stopping [high blood pressure].”

Nutrition info: About 85 calories, 0.2 grams fat, 11 grams carbohydrates

Good Snack 2: Oatmeal

Who says oatmeal is only for breakfast? Oats are extremely high in soluble fiber, which is a must-have for diabetes and heart disease.

A recent study found that foods high in fiber are associated with lower risk of type 2 diabetes, heart disease, and weight gain. And while oatmeal may be high in carbs, Grotto explains that not all carbs are created equal.

“The soluble fiber in oats helps absorb cholesterol and blood glucose, whereas the fiberless carbs in a food like pretzels, for example, can send blood glucose and insulin levels spiraling upwards.” Just make sure you’re not using one of the sugar-added instant varieties. And go for healthier mix-ins like a spoonful of nuts rather than sugary toppings like syrup or honey.

Nutrition info: About 88 calories, 1.9 grams fat, 25 grams carbohydrates

Good Snack 3: Nonfat Greek yogurt

Its high protein content helps you feel full longer. “Depending on your choice of Greek yogurt, a serving (one small container, which is typically 5.3 ounces) can contain between 12 and 24 grams of protein,” Culbertson says. Plus, low-fat dairy products are a staple in the DASH diet, making this a smart option for those with high blood pressure.

Nutrition info: About 80 calories, 0 grams fat, 6 grams carbohydrates

Good Snack 4: Low-fat string cheese stick and fresh fruit

If time is an issue, then grab this easy go-to snack. Not only is it a good source of calcium and vitamin C, but it also contains 8 grams of protein and 4 grams of fiber, Culbertson says.

Nutrition info: About 110 calories, 5 grams fat, 12.7 grams carbohydrates

Good Snack 5: Pistachios

Pistachios are one of  favorites, because they’re low in carbohydrates and rich in monounsaturated fatty acids, which can reduce bad cholesterol levels. Make sure to go for the nut with the shell -- research suggests people eat fewer calories when they choose in-shell pistachios over the shelled ones. It’s the effort of cracking open the shell, plus having the visual reminder of the shells in front of you, that helps keep you from overdoing it, Grotto says. For a single serving, stick to 1 ounce or one handful.

Nutrition info: About 160 calories, 13.1 grams fat, 7.9 grams carbohydrates

Bad Snack 1: Chips

Potato chips might seem like a quick fix for your hunger, but they provide little nutritional value, Culbertson says. “They’re high in sodium -- about 200 milligrams in a 1-ounce serving -- contain only 2 grams of protein and absolutely no fiber,” she says.

Nutrition info: About 50 calories, 9 grams fat, 16 grams carbohydrates

Bad Snack 2: Crackers

“Crackers do not stave off hunger well,”. Low in fiber and high in sodium, this snack does not provide the energy boost most people are looking for during the afternoon, and you’re not likely to feel satisfied. (However, some crackers are high in fiber and low in sodium; and topping them with low-fat cheese takes them from a bad snack to a healthy one.) And if they’re not single-serving packages, Culbertson says, crackers are easy to overconsume.

Nutrition info for 10 crackers: About 164 calories, 8 grams fat, 20 grams carbohydrates

Bad Snack 3: Granola or cereal bar

Yes, there are plenty of healthy versions of granola and cereal bars. But many of them, Grotto says, are “not a blend of healthy fats, protein, and carbohydrates, but instead a direct carbohydrate bomb without having fiber and other important nutrients.” If you’re on the go and this is your only option, choose one that’s high in protein and fiber and low in sugar. “It’s not a horrible snack,” Grotto says, “but I find that most people overeat them and tend to be hungry within an hour.”

Nutrition info: About 125 calories, 4.6 grams fat, 20.5 grams carbohydrates

Bad Snack 4: Pretzels

If you think pretzels are the “safer” of the traditional snack items, think again. “While this salty treat can be low in fat, they hold no redeeming nutritional value whatsoever,”. “In a side-by-side comparison, 1 ounce of pretzels raised blood sugar higher than 1 ounce of potato chips.”

Nutrition info per ounce: 108 calories, 0.7 grams fat, 22.7 grams carbohydrates

Bad Snack 5: 100-calorie cookie snack packs

Yes, these convenient items are portion-controlled, but they’re not satisfying, and they don’t help control blood sugar levels, Culbertson says. “Typically, these snacks contain white flour and sugar, and they’re also low in nutrients and fiber.”Nutrition info per package (0.6 ounces to 0.9 ounces): About 100 calories, 2 to 3 grams fat, 16 to 18 grams carbohydrates. http://amzn.com/B00GY85BUQ   

6 Meals a Day for Weight Loss

6 Meals a Day for Weight Loss

You’ve probably heard the advice that eating small meals throughout the day is how you win the battle of the bulge. The claim is that frequent snacking, as long as it’s healthy, keeps your metabolism humming, staves off hunger, and controls blood sugar.

The end result: You eat less. Except it may not work that way.

A study from the University of Ottawa found that on a low-calorie diet, there was no weight loss advantage to splitting calories among six meals rather than three.

A second study found that switching from three daily meals to six did not boost calorie-burning or fat loss. In fact, the researchers concluded, eating six meals a day actually made people want to eat more.

And a research review reached no conclusions about whether meal frequency helps or hurts with weight loss.

So if the number of meals you eat doesn’t make a difference with weight loss, what does?

Calories, says Kristin Kirkpatrick, RD, a wellness manager at the Cleveland Clinic. Your best bet is to cut your daily calories, regardless of how often you nosh. If you want to eat more often, you can, as long as you keep your calories in check.

Secrets of Healthy Eating and Portion Control

The Upside of More Than 3 Meals a Day

While eating many meals may not rev up your metabolism or make you burn fat, experts say it could help you in other ways.

The longer you wait between meals, the hungrier you get, and then you’re more likely to overeat.

“After about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier’’. “Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.”

That’s why breakfast is so important. After 7-8 hours of sleep without food, you need energy to get moving.

People who regularly eat breakfast tend to weigh less than those who skip their morning meal. They also get more nutrients like vitamins D, B12, and A. They may even be more likely to resist food cravings and make better food choices, especially when protein is part of the meal.

If you start off your day with breakfast, and then continue eating every 3 to 4 hours, you’ll provide your body and brain with a steady stream of nutrients so you don’t go overboard at mealtime.

“As long as you choose good foods and keep portion sizes in check, frequent grazing can help you lose weight and keep cravings at bay,”. The simplest strategy is mixing portion control with protein and fiber to fill you up. Plan nutrient-dense snacks like these:

Fresh fruit with low-fat cheese

Raw veggies with 1/4 cup hummus or tzatziki sauce for dipping

Whole-grain crackers with 1 ounce of low-fat cheese or one tablespoon of nut butter

1/4 cup trail mix with nuts, dried fruits, and whole-grain cereal

1 cup nonfat Greek yogurt with fresh berries

Whether you’re grazing throughout the day or having the standard three meals, getting the most nutrient bang for your calorie buck is key. So avoid “junk” foods that are easy to overeat (processed foods, refined carbs, sugary drinks). http://amzn.com/B00GY85BUQ