Skip to main content

Common Challengs: Saavy Snacking

If you haven’t ready my blog titled ‘The Vicious Cycle of eating too little’ now is the time to do so. If you have, let’s move on.   Remember how we discussed focusing on eating every three to four hours, well let’s talk about what types of snacks are best to initiate in between those long gaps.

Glucose, which is mostly derived from carbohydrates, is your body’s first source of energy.  Carbohydrates can give you quick bursts of energy and are absorbed and digested within 1 to 1.5 hours after consumption. Since most of us don’t eat every hour or so, it’s important to look at our snacking so we can figure out how to extend the satiety until our next meal.

There’s a lot of data out there that suggest adding a protein to carbohydrates when snacking. As a reminder protein rich foods are meat, eggs, milk, and cheese.  Peanut butter and foods such as quinoa are also good sources of protein. Because proteins are more complex than carbohydrates, adding a protein to a meal can delay digestion, therefore helping you feel fuller longer.  I agree protein is a great addition to any snack, even better when you insure your snack has some fiber and healthy fats with it. 

Some great ideas for snacks are the following:

Medium Apple, Peach, Pear and String Cheese
Medium Apple, Peach, Pear and 1 T Peanut Butter
8 Whole Wheat Crackers and 2 oz. Low fat Cheese
½ Whole Wheat Bagel and 1 T Cream Cheese
1 cup baby carrots and 2 T Hummus
6 oz Yogurt and 1/8 cup low fat granola
Fiber One Granola Bar and 4 oz Skim Milk
½ cup cottage cheese and ½ cup fruit

All of the above snacks are less than 200 calories.  When you add snacks in between your biggest meal gaps during the day you will help your metabolism run efficiently and avoid that sudden hunger pain that may cause you to overeat at your next meal. 

Remember, the same goes for children too.  Avoid just giving fruit for a snack and add some yogurt or peanut butter for dipping.  Your children will stay fuller longer which will reduce whining time when they are starving, a win for all.  What do you eat for a snack?  Do you notice a different when you add protein, fiber, and healthy fats? 
Try an apple with peanut butter for your next snack
Labels:

Comments

Post a Comment

Popular posts from this blog

Miraculous Misconceptions: Raspberry Ketones

The interwebs are abuzz about the supposedly “miraculous” Raspberry Ketone supplements. Raspberry Ketone popularity started with Dr. Oz's show in February 2012, when he nicknamed it a “miracle weight loss drug.” Some even credit Raspberry Ketones with stimulating hair growth, but for our purposes here, let’s talk about weight loss. Raspberry Ketones are derived from red raspberries. Proponents claim that the supplement will stimulate your metabolism causing weight loss. However, there are no reliable studies to prove this.   Specifically there is no scientific evidence to show how it alters metabolism to promote weight loss. There is also no scientific evidence to determine a proper dosage. If you find a study that claims otherwise, check the funding source. Most likely, that study was funded by a company who produces or funds raspberry ketone products. As far as I know, no major pharmaceutical companies are investing in Raspberry Ketone research. And it is my opinion
9 comments
Read more

Food Trends: A note about Stevia (zero calorie sugar substitute)

We’re all on the lookout for that sugar substitute that withholds calories, tastes good, and is natural and safe.   Recently I was asked what my thoughts were on Stevia?   Well to tell you the truth I didn’t have many thoughts on the product because basically I didn’t know much about it, except that in my mind it was a zero calorie product that could be substituted for table sugar.   I put this thought in my attic with the hopes of getting more acquainted at a later time. As I get myself more familiar lets start with the derivation.   Stevia is an herb that comes from South America and has been used by the Guarani Indians of Paraguay for over 100 years.   This is advertised on the Stevia website along with a statement that it provides zero calories because the body doesn’t metabolize glycosides from the leaf or processed forms.   Essentially Stevia is absorbed by the gut and broken down into Stevol which is excreted from the body as a waste.   There is no accumulation of the prod
5 comments
Read more

Common Challenges: Pre Diabetes

In the health field arena we hear this term quite a bit as the obesity epidemic continues to soar and I was shocked to find out that the American Diabetes Association estimates that as many as fifty seven million Americans suffer from this disease, most undiagnosed. What in the world is pre Diabetes you say?   Well it is when your blood glucose is higher than normal but not high enough to be diagnosed as Diabetes.   There are two tests that determine this, the oral glucose tolerance test and the fasting plasma glucose test.   Any of us who have been pregnant remember the oral glucose tolerance test, a challenge where you drink glucose and test blood sugar levels at different intervals up to two hours post.   Normal is considered under 140 mg/dL two hours post food. If your oral glucose tolerance test is between 140 mg/dL and 200 mg/dL you are considered pre Diabetic.   Your fasting plasma glucose is a blood test that is collected in the a.m. after fasting.   Ideally this should b
3 comments
Read more