Healthy Snacking

Most of us snack during the day...and there's nothing wrong with snacking, if you're snacking for the right reasons. Snacking can bridge that gap between meals, so that you don't experience that blood sugar drop that can lead you to unhealthy meal choices.

There are some things you want to consider to make sure that you are getting everything out of your snack and that you are not just mindlessly binging. Snacks should be considered as an important part of your daily food intake; not just a chance to have a treat. Before you reach for a snack, there are a few things to consider:

1. what have you already eaten for the day? Was your breakfast lacking a certain nutrient? Have you had enough fibre or calcium? Snacks are a great way to ensure that you are getting all the proper vitamins and minerals that you need to stay healthy.
2. why are you snacking? Is it out of boredom or because of a craving? If you find that you are having certain cravings every afternoon, you might want to look at what you are eating for lunch...it could be that you are missing balance in your lunch time meal leading to cravings later on.
3. don't plan on hanging around, snacking in the kitchen...this is a recipe for trouble, as you will often find yourself reaching for "just one more piece", if it's available. As with any other meal, go sit down somewhere and be mindful of what you're eating.
4. choose slow to digest foods; complex carbs, protein, fibre...something that will fill you up and not leave you looking for more. You want to make sure that you will be ready to eat when the next meal time comes around.

Sedentary days

• ½ cup 1% cottage cheese and a handful of sliced grapes/strawberries or small piece fruit
• ½ cup sliced fruit or 1 whole piece of fruit & 15 almonds
• ½ cup, low fat, plain yogurt & ¼ cup blueberries
• ½ cup cooked Edamame & 1 orange
• 1 pear & 15 TLC Honey Sesame crackers
• 1 apple & 2 oz cheddar cheese or 2 tbsp peanut butter
• 1 Kashi TLC granola trail mix bar (or homemade granola bar) & ½ cup sliced strawberries
• 2 Plums & Nuts and seeds (small handful)
• 1 cup snow peas & 3 tbsp hummus

Active Days

• protein shake, with a banana
• Hummus and pita (1/4 c hummus)
• Peanut butter and banana on rice cakes
• 1 small whole wheat tortilla, with 2 tbsp almond butter, roll up with ½ a banana
• 4 ounces deli turkey, 1 soft cheese wedge and 1 apple
• Dried fruit and nuts
• Hardboiled egg and raw veggies with dip

In good health,

Wendy