Healthy Snacking

Weight loss experts don’t seem to agree on the issue of snacking.   I’ve had a few trainers in the past insist that snacking is useless and may even be harmful to your body.  They claimed eating three balanced meals a day is enough.

That approach didn’t work for me.    After a few hours I was hungry, then I would get irritable and shaky, nearly passing out.    I had some blood tests done and was diagnosed with hypoglycemia, and the doctor said I needed to eat protein every few hours.

I was confused about how that would work with losing weight.   As I mentioned before, I even used it as an excuse not to even try.    But come to find out, you can still lose weight and snack every few hours, and from what I heard from other WW members, intentional snacking seemed to actually help them lose.   

If you choose to snack in between meals, there are a few things to keep in mind:

• ADJUST- You will need to adjust the amount you eat at meals to compensate for the calories you’ve eaten for snack.  There will be less on your dinner plate, but you shouldn’t be as hungry, so it all works out.   If you are extra hungry at meals, add extra fruit or raw veggies to your plate.

• PLAN-  Plan your snacks for the week just as you would plan your weekly dinner menu.  That way, you know what to get at the grocery store, and you have something to reference if you forget.   Planning is half the battle!

• PREPARE-  When you get home from the grocery store, take a few extra minutes to prep the snacks so they are easy for you to grab when you are hungry.   If you are                in a hurry or are under stress, you are going to go for what is easiest.  Make the healthy choice easy.   Divide the snacks into little baggies or small containers that you can throw into your purse or lunchbox.     

• PORTION-  Watch your portions!   Just because a snack is healthy, doesn’t mean you should eat a ton of it.   It doesn’t take much to curb your appetite.

Here are some of my favorite snack ideas:

*low-fat string cheese

*unsalted almonds (just a handful)

*hard-boiled eggs

*nonfat yogurt/greek yogurt with berries

* hummus with veggies to dip (this is easy to make at home)

*apples with a tablespoon of peanut butter (measure the peanut butter- it can be high in calories)

*bean dip (store-bought or prepared at home) with veggies instead of chips

* Laughing Cow cheese wedge rolled up inside a slice of turkey 

*whey protein shakes-- blend your choice frozen fruit, nonfat yogurt, and a scoop or two protein.  You can find whey protein at health food stores or Trader Joes.

*low-fat cottage cheese mixed with fruit or no-sugar applesauce

What are some of your favorite healthy snacks?