By: William G. Rohrer Center for HealthFitness Staff
Many of us know the importance of eating three healthy meals a day to support our weight-loss goals. However, when hunger strikes between meals, it’s easy to grab snacks that curb your appetite, but can derail your diet. According to the Mayo Clinic , “the key is to eat healthy snacks that satisfy your hunger and keep the calorie count low,” (Staff, 2015). Let’s explore some options and tips for healthy snacking.
The Mayo Clinic suggest that healthy snacks should fill you up quickly and add few calories to your daily total (Staff, 2015). Aim to eat snacks with less than 100 calories. Self.com suggest that low-fat and “light” items typically have high amounts of sugar or added sodium to compensate for flavor loss so reading labels for nutrition value is important (Barnes, 2015). The Mayo Clinic suggest the following low-calorie snacks:
Medium apple: 95 calories
Small banana: 90 calories
Two kiwis: 84 calories
20 medium baby carrots: 70 calories
20 grapes: 68 calories
Medium orange: 65 calories
20 cherry tomatoes: 61 calories
Medium peach: 58 calories
Medium red pepper: 37 calories
20 pea pods: 28 calories
Additional snacks mentioned are frozen fruits and vegetables, popcorn, whole-grain crispbreads, hummus and nuts (Staff, 2015).
Planning is essential to stay on track, especially when you are away from home during the day. Stock your home with a variety of fresh fruits and vegetables versus candy or chips. Pack fruits and vegetables in snack bags/containers the night before to grab and go in the morning. Having healthy snacks on the go makes it easier to resist tempting snacks in the office.
Don’t be afraid to enjoy snacks as you continue your weight-loss journey. Choosing healthy snacks and planning ahead can help you to reach your health and wellness goals.
Barnes, Z. (2015, December 26). 8 Ways To Snack For Weight Loss. Retrieved from Self.com: https://www.self.com/story/snack-for-weight-loss
Staff, M. C. (2015, March 28). Snacks: How they fit into your weight-loss plan. Retrieved from Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267?pg=1
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