Hello members,
I know that some of you might be thinking about dealing with cravings by munching on something instead. Here are some ideas on healthy snacks.
A snack is anything that provides you with 100 calories and a healthy snack can fit into the following food groups: fruits and vegetables (essential for vitamins, fiber and other nutrients), whole grains (rich in carbohydrates which can give you power), nuts and seeds (high in calories, but an essential source of protein) and low fat dairy products (a great calcium and protein source).
Some smart 100 calorie snacks suggested by the Mayo Clinic are: “1 cup sliced bananas and fresh raspberries, 2 cups of carrots, 3 ½ cups of air popped popcorn, 5 melba toast crackers, rye or pumpernickel, 2 table spoon of peanuts, 2 domino sized slices of low fat Colby or cheddar cheese, or 1 fat free chocolate pudding cup.”
They also mention ideas for quick and healthy 200 calories snack meals, which are a better alternative to skipping a meal, or opting for an unhealthy choice. Some of the ideas mentioned are:
- “Toast one-half of a whole-wheat English muffin. Top with one slice Canadian bacon, a tomato slice and one slice low-fat American cheese. Microwave until the cheese melts.
- Spread 1 tablespoon part-skim ricotta cheese over one-half of a small cinnamon-raisin bagel. Sprinkle with cinnamon if desired and top with a thinly sliced apple.
- Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.
- Layer a 6-inch soft corn or flour tortilla with 2 tablespoons shredded low-fat cheddar or Monterey Jack cheese. Microwave until the cheese melts. Slice into bite-sized pie shapes. Dip into some salsa if desired.
- Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, 1/2 tablespoon sunflower seeds, 1 tablespoon plain low-fat yogurt or fat-free mayonnaise and a dash of curry powder. Stuff into half of a whole-wheat pita pocket. “
Members, what are some healthy meals that you enjoy, which don’t require a lot of work but are delicious and still nutritious?
Mayo Clinic Staff. The Mayo Clinic. Snacks: How they fit into your weight – loss plan. Available online: < http://www.mayoclinic.com/health/healthy-diet/HQ01396 > January,5 2010.
Luciana, Bilingual Health Educator
