Savvy Snacking

Source:  Mintel

If you like to snack daily, you are among friends.   A recent survey conducted by Mintel uncovered that:

Interestingly, about 1/3 of those surveyed are snacking on healthier foods than they did last year, but the majority of those in the study wished that they had more healthy snack options, specifically nibbles that are both nutrient-rich and calorie controlled.

Savvy snacking between meals can be very waist-friendly if the planned snack contains protein, fat and/or fiber – food components that help you feel fuller longer.  This can help you avoid becoming so hungry during the day that you impulsively over-consume calories at the next meal.  Cutting total daily calories will help you shed excess weight.

Here are my top 5 healthy, savvy snacks that take little, if any, preparation:

Olives:  A staple of the heart-healthy Mediterranean Diet, savoring black or green olives mid-afternoon can help you pleasantly feel as though you are in Sicily rather than staring down ugly monthly reports.  Ten small olives provide a mere 37 calories of heart-healthy fat and some fiber, as well as iron, a mineral many women are falling short of daily.  Bonus Tip:  Add an ounce of a light cheddar cheese to this snack to add some tummy-filling protein and bone-strengthening calcium.

Nuts: Don’t leave home without them as this perfect snack provides protein, healthy fats, and fiber.  Keep to an ounce serving, which is the equivalent of a petite handful.  Bonus Tip: Research suggests that high-fiber almonds may actually contain 20 percent less calories than previously thought.  It appears their rigid cell structure prevents some of the calories in the nut from being absorbed.  If you can’t absorb it, the calories don’t count.  In essence, your mouth enjoys it, and your hips avoid it.

Navel Oranges: These Mother Nature, sweet-as-candy gems are rich in hunger-satisfying fiber (almost 4 grams) while meeting your daily need of vitamin C.  When on-the-go, bring along a high fiber, 70 calorie navel orange for a snack that will fill you up before it fills you out. Bonus Tip:  Pack the orange in a sandwich baggie so that you will have a pouch to collect the uneaten rinds.

Red Peppers and Salsa:  Since most Americans fall short of their daily vegetable needs, this is an easy fix to this problem.  At a mere 35 calories, a fiber-rich red pepper can sweetly replace higher calorie chips.  Dunk the pepper in ½ cup of a salsa for a zesty afternoon snack for less than 70 calories.  Bonus Tip:  Quarter the pepper to create hefty wedges that double as a spoon to scoop up the salsa.

Popcorn: Who knew that popcorn was a wholegrain and provides 5 grams of tummy-filling fiber for only 100 calories, the equivalent of 5 cups popped?  This warm and cozy, crunchy snack is perfect to fight the afternoon hungry horrors. Bonus Tip:  If you can entice everyone in your office to synchronize their afternoon microwave popcorn popping, your office would smell ridiculously delicious.  Double Bonus Tip:  Purchase the 100-calorie snack pack to control your calories or share a larger bag with your co-workers.

Be well,
Joan


Twitter:  @JoanSalgeBlake 

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