Smart Snacking

Snacking can be a dietary disadvantage; or a nutritional edge. Here's how to make it work in your favor.

Many nutrition experts -- including Cooking Light -- often recommend munching between meals to maintain your energy and prevent you from devouring too much at lunch or dinner. But snacking could thwart your ability to manage the size of your middle--unless, that is, you learn to snack smart. "Nutrition experts are not wrong about the healthfulness of snacking, but perhaps we haven't been clear that you should have a snack only when your stomach wants it," states Connie Roberts, R.D., a nutritionist at Brigham and Women's Hospital in Boston. If you're one of those folks who visit the vending machine, pantry, or convenience store for reasons other than hunger, work on identifying why. Are you bored? Join a book group or call a friend. Tense? Take a lavender bath. Mad? Go out to the driving range and see how far you can hit your boss, er, ball. "Distract yourself in healthy ways until they become a habit," suggests Mike Bowers, Psy.D., chief clinical psychologist at the University of Colorado's Weight Management Center in Denver. Once you learn to snack only when your stomach calls, chances are you will eat less at subsequent meals, Roberts adds. Why? She explains that it takes the food you eat about 20 minutes to start making a dent in your hunger. If you begin a meal ravenous, you may eat so quickly that you've polished off a second helping before you feel even the slightest bit full. In this case, a modest pre meal snack could keep you from stuffing yourself. Which brings us to this question: When your stomach sounds like a symphony, what should you snack on? Use the following advice to make healthy snack selections. Check out the calories. Opt for 50-or 100-calorie snacks if your next meal is within an hour or two, 150 to 200 if it's going to be longer than that. "It'll be just enough to keep you satisfied," Roberts explains. Think outside the bag. Sure, it's easy to grab a bag of chips (Americans ate 11 million pounds of them on Super Bowl Sunday alone). "But look beyond the usual choices--pretzels, popcorn, and chips; and focus on fruits, vegetables, and dairy products," says Leslie Bonci, R.D., a Pittsburgh based spokesperson for the American Dietetic Association. "You probably don't get too few potato chips in your diet, but chances are you're coming up short on these other foods." Focus on fiber and protein. A snack containing at least a little protein will keep you fuller longer. Snacks that are high in fiber are also more filling than low-fiber snacks. Fruits, vegetables, and whole grains are fiber-rich; low-fat dairy products, legumes, nuts, and lean meat are packed with protein. Whenever you can, combine the two--spread a little peanut butter on your banana, or top your whole-wheat crackers with tuna salad or hummus. Don't forsake your favorites. Sweet snacks are unlikely to contain enough protein or fiber to fill you up until mealtime. But you needn't--and shouldn't--banish them completely. "You just can't say, 'I'll never eat another Oreo again.' It's a surefire way to devour the whole bag," Bowers says. You may be able to pair your snack-of-choice with a protein- or fiber-rich food--Oreos and skim milk, for instance. If it's not that easy, build small portions of your favorite snack foods--no matter how vitamin-vacant they are--into your regular meals when you're hungry. "Plan to have two Oreos with your lunch on Wednesdays or for dessert on Friday," Bowers suggests. Avoid a snack-food rut. "Have different kinds of snacks every day so you get a variety of nutrients," Bonci advises.

Snacks: How they fit into a healthy diet

Find out why and how snacks fit into a healthy diet and discover creative ways to satisfy your hunger.

Your stomach is growling, but lunch is hours away. You're eyeing the cookies on the counter, but know that you'll feel guilty if you indulge. If you think your best option is to avoid a snack altogether and wait for lunch, think again.

A wide variety of snacks can fit into a healthy diet, so you don't need to avoid snacks. Rather, plan them with variety, moderation and balance in mind.

The benefits of snacks

You may feel guilty about snacking, but snacks aren't necessarily bad. In fact, mini meals several times a day can be beneficial. Here's how:

• Binge control. If eating several low-fat whole-grain crackers, a few pretzels, a piece of fruit or some raw vegetables keeps you from taking second or third helpings at your next meal, you may actually consume fewer total calories for the day.
• Extra energy and nutrients. Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
• Satisfaction for small appetites. Young children's tiny stomachs can hold only small portions of food at one time. Older adults who are less active and who burn fewer calories also may feel more comfortable eating smaller meals more frequently.

Choose healthy snacks

Select foods that can satisfy your hunger, supply your body with energy and provide important nutrients. Choose a wide variety of these foods to ensure that you get all the necessary nutrients and to make your snacks more interesting. Here are some of your best snack picks:

• Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy that has some staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.
• Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small number of calories. They also provide vitamins, minerals, fiber and other nutrients.
• Nuts and seeds. Nuts and seeds provide protein, which helps keep you feeling fuller longer. Nuts and seeds contain mostly monounsaturated fat, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities.
• Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus a variety of other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions. Some yogurts have a lot of added sugar, so consider "light" yogurt if you want to limit your calorie intake.

Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a single serving of almonds (about 23 kernels or a handful) contains 164 calories. But if you eat handful after handful until it totals a cup of almonds, the calorie count jumps to 800-plus calories.

So what are your best choices? Here are several suggestions:

Approximate number of calories	Healthy snack options
10 calories	1 large stalk of celery
25-30 calories	1 cup raw vegetables 6 medium baby carrots
60 calories	2 cups air-popped or light popcorn 1 cup of cantaloupe or grapes 1 small can of vegetable juice
100 calories	1 cup sliced bananas and fresh raspberries 2 domino-sized slices low-fat Colby or cheddar cheese 1 fat-free chocolate pudding cup
150 calories	1/2 cup frozen, low-fat yogurt topped with 1/2 cup blueberries 1 cup sliced apples with 1 tablespoon smooth peanut butter 4 slices whole-grain crispbread (a wafer-thin cracker)
200 calories	1/4 cup dry roasted soy nuts (calories vary by brand) 1/3 cup granola 1 cup low-fat cottage cheese topped with 1/2 cup sliced fresh peaches

Source: Department of Agriculture — Nutrient Data Laboratory, 2005

Quick, easy-to-prepare snacks

You're more apt to opt for good-for-you snacks if you stock your refrigerator and shelves with foods that are fast — not fussy. These ideas for healthy snacks minimize fat and calories and maximize whole grains, fruits and vegetables.

• 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.
• Mash half a banana into 2 teaspoons peanut butter and spread onto a whole-grain bagel. Large bagels contain up to 400 calories, so choose a smaller 2-ounce bagel.
• Mix 1/4 cup cold leftover chicken or convenience-type chunk chicken with sliced seedless grapes, 1/2 tablespoon sunflower seeds, 1 tablespoon plain yogurt or fat-free mayonnaise, and a dash of curry powder. Stuff into a hollowed-out green pepper or half of a whole-wheat pita pocket.
• 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.
• Layer a soft mini 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.
• Spread 1 ounce ricotta cheese over a brown rice cake. Layer with fresh strawberries or a tablespoon of sugar-free spreadable fruit. Or try using a spread of herbed goat cheese and sliced olives.
• Top a small baked potato with 2 tablespoons fat-free plain yogurt and sprinkle with Cajun seasoning.
• Spread 1 tablespoon fruit-flavored low-fat yogurt or 100 percent fruit jam over a slice of whole-grain crispbread.

Heed your hunger pangs, but forget the guilt. With planning and a little preparation, you can have healthy foods on hand, so you're ready when temptation strikes.