Grab-and-go
instead of a meal?
6 smart snack choices
Just a few decades ago, a snack was a plate of freshly baked
cookies and a glass of milk for hungry kids just home from school.
Times
have changed.
Today, a whopping 90 percent of adults say
they eat snacks every
day — and, studies show, a huge number of us are choosing snacks over regular
meals three to four times each week.
This is especially true of millennials, who, like many busy
grown-ups, love the ease of grab-and-go snack foods and are driving
the snack-at-mealtime trend.
Snacking at mealtime is fine if you're grabbing healthy options.
But noshing on chips and soda doesn't pack much nutritional value. Nor will it
keep you feeling full and satisfied — and that can lead to more snacking.
Here are six ways to be sure your snacks are nutritious and
satisfying:
1. Choose
a healthier chip.
If you love chips, go for the whole grain, baked types and dip
them into hummus. Or make your own dip by adding a little onion soup mix into
plain Greek yogurt.
The hummus and yogurt add protein that will help you feel more
satisfied.
2. Grab
some raw veggies.
Better yet, ditch the chips and dunk chopped carrots, cucumber,
jicama, and sugar snap peas into your dip or yogurt. It packs more crunch and a
wealth of nutrients and fiber.
3. Be
smart about your energy bar.
Some energy bars zap your energy rather than re-fuel you. Choose
the right one by reading its ingredients and making sure it contains a combo of
protein (at least 4-5 grams), healthy fats (derived from nuts and not trans
fats), and carbohydrates — derived from whole grain and fruits instead of from
a variety of sugars.
Enjoy your bar with a cup of skim milk or an iced coffee filled
with skim milk to make your grab-and-go meal feel more rewarding.
4. Jazz up
your yogurt.
Yogurt is a great option and if you go Greek, it's even
healthier. Greek yogurt contains twice the filling protein of regular yogurts.
Add some fresh fruit or chopped nuts to boost the nutrients —
and give your mouth a chewy, more satisfying texture.
5. Make a
super smoothie.
Commercial smoothies made with sugars and syrups may give you a
vitamin jolt, but they'll also send blood sugar levels on a roller-coaster
ride. Skip the store-bought stuff and blend your own using banana or mango. Add
veggies, Greek yogurt or skim milk and some ice. You'll save calories and
smooth out your mood.
6. Keep
nut butters on hand.
Stock your desk drawers with packets of almond, walnut or other
nut butters. Pair the nut butter with a crunchy apple and some whole grain
crackers. The fiber, healthy fat and protein will stave off hunger and keep you
satisfied.
