I posted the following information concerning the importance of healthy snacking back in May. I was thinking about the next journal challenge and snacks came to mind. As you read the following please take note of the snacks you currently eat and how you can change them for the better. It really isn't that difficult to include healthy snacks into your diet. As I always say if you don't buy it you can't eat it. Just don't buy the unhealthy snacks and then you won't be tempted to eat them.
Healthy snacks are an important part of weight management. The Mayo
Clinic suggests that eating snacks that are healthy reduces bingeing.
According to an article written by Raw Michelle of Natural News the
best snacks for weight loss are proteins such as nuts, non-starchy
vegetables, fresh fruit. Nuts and seeds are rich in omega 3. Green
leafy vegetables protect cell membranes, detoxify the liver for more
nutrient absorption, strengthen your immunity and regulate metabolic
rates. Grains and fruits are a good source of fiber and are low in
sugar and help satisfy you more so you feel fuller longer.
Michelle notes that people who eat a mid-morning snack can lose about 7
percent of their weight during the course of a year. People who eat a
healthy breakfast and lunch, but refrain from consuming UNHEALTHY snacks
are able to lose about 11 percent of their total body weight in one
year.
Remember that healthy eating is not a diet but a way of life. Healthy
snacks will benefit your health and your weight management. You should
not be hungry throughout the day when there are so many healthy snacks
to enjoy. Stay away from processed foods with added sugar and trans fat
instead choose single ingredient fresh fruits/vegetables, nuts, and
dairy products like yogurt and cheese.
Some other healthy choices that I eat are unsalted peanuts, walnuts,
raisins, prunes, berries, and Greek yogurt. I also enjoy blue chips
"Way Better" brand that are sprouted grain. Pretzels are also a good
choice however try to find whole wheat and salt free ones. Now that we
have discussed healthy choices for snacks and their benefits below you
will find some that are not healthy choices.
The following are 13 snacks that cause fat and should be avoided as researched by Josh Bezoni, nutritionist.
1. Slim Fast drink mix. First ingredient is sugar.
2. Weight Watchers Chocolate Chip soft cookies. First ingredient is
enriched wheat flour and second is sugar. These also contain
hydrogenated oil-trans fats.
3. Betty Crocker's Fruit Roll Ups--They contain 7 g of sugar in each
roll, hydrogenated oils, corn syrup and food dyes. Fresh fruit is much
healthier choice for children.
4. Sugar Free Gelatin- It is low in sugar but contains artificial sweetners and hydrogenated oils(trans fats).
5. Ritz Crackers contain hydrogenated oil, high fructose corn syrup, enriched flour. Doritos Ranch contain MSG.
6. Special K candy bars contain sugar, part-hydrogenated oil as first
two ingredients and high fructose corn syrup. Snickers candy bars have
almost the same ingredient profile as the Special K meal bars.
7. Atkins Advantage Chocolate Peanut butter Bar has almost 6g of saturated fat and 240 calories.
8. Rolo chewy Caramel candy contains both high fructose corn syrup and hydrogenated oil(trans fat).
9. Reese's Peanut butter cups 13g fat and 20g of sugar per package.
10. Snicker's Marathon Energy bars have high fructose corn syrup.
11. Cool Ranch Doritos have MSG and part-hydrogenated soybean oil(trans-fat).
12. Each bag of peanut M&M's have 25g sugar.
13. Snickers Candy Bar has part-hydrogenated soybean oil (trans-fats) and 20g sugar.
Keep the above list of unhealthy snacks in mind when you are deciding on
a snack. Remember to stick to healthy choices for your health and that
of your children. As the saying goes, you are what you eat. As I have
suggested in the past one good rule is to try to keep to single
ingredient foods such as nuts, fruits/vegetables when snacking.
Please view the week 5 journal challenge and start adding healthy snacks into your new diet plan.
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