Kathy, to make it turnkey (top 25 Snacks)for all, hope the post is not too long, but think there are some snack nuggets for all:
Here is why:
• Snacking keeps your brain sharp and your body fueled. Eating small portions of food throughout the day can keep your blood sugar levels from dropping too low or shooting too high.
• Blood cholesterol levels are lower in people who eat multiple small meals instead of one or two large meals.
People with high cholesterol (about 65 million U.S. adults) often think about what to eat, but not how often to eat. Researchers think that gorging (eating one or two big meals) stimulates an adaptive response to convert more calories into fat and increase cholesterol levels.
• Snacking can help manage weight. People who snack can control hunger, which can lead to lower calorie intake over the course of a day.
There is an obvious downside to snacking; if you don't control the portions, the calories can add up, and so can the pounds. Keep those snacks small and be mindful of what and when you eat. A handful of nuts is a healthy snack; the entire jar of nuts is not.
If you merely need something to crunch, stick to raw veggies, air-popped popcorn or foods that are so low-cal they don't need to be measured.
But to control hunger, you need to have more substantial snacks in your repertoire.
Foods with more volume will fill you up better than those that are very energy-dense. For example, a cup of broth-based soup will likely tide you over until dinner, whereas a piece of chocolate fudge may provide instant gratification but leave you just as ravenous as before.
While low-fat snacks are best, some fat — preferably heart-healthy monounsaturates — can help satiate you. Snacks with protein, fiber or both also boost health as well as combat hunger.
The following snacks add up to 200 calories to your daily intake — but will likely save you many more by keeping you full from one meal to the next. The key to success is portion control — in your snacks and in your meals — and for that reason many of the suggestions are pre-portioned either by nature or by the packaging.
Still hungry? Crumble in 3 or 4 crackers, preferably a type that's whole-grain and low in sodium.
1 stick Polly-O String-Ums cheese:
80 calories, 4.5 grams fat, 8 grams protein, less than 1 gram carbohydrate, no fiber.
Other pluses: excellent source of calcium.
Still hungry? Nibble on up to 15 Wheat Thins crackers as well; your caloric total will still fall under 200 calories and you'll add a little fiber as well.
2 tablespoons prepared hummus spread on 1 mini whole-wheat pita:
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