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Fitness blog---Good Snacks
Nowadays it is almost common knowledge that you should eat 5-6 small meals a day instead of the 3 traditional meals. I can go into more detail as to why later. Right now i am going to list suggestions for good snacks to keep our blood sugar stable and keep you at your best mental capacity and keep you healthy and fit.
EATING SNACKS WILL HELP YOU LOSE WEIGHT
Aim for snacks in between 100-200 calories.
Meals should be roughly around 300-500 calories.
Your snacks should ideally have either fat, fiber or protein in them to make you feel full longer and keep your blood sugar stablized for longer.
and for the love of ___ don't eat less than 1200 cals a day!!! You are going to hurt yourself, you may think you are losing weight, sure you are, it's called muscle. You don't want to lose your muscle, it makes you look better and raises your metabolism.
Some example of good between meal snacks (try to keep some in your purse!)
94% fat free butter-flavored popcorn:
These individual sized bags of popcorn are amazing. They make you feel full, you don't realize you are dieting and they have fiber.
Cereal:
Snacking at night is not a good idea, but if you can barely muster the willpower to avoid the ice cream – try a bowl of cereal instead! There are many cereals in which a whole cup is only 100-130 calories.
A piece of fruit:
An apple, pear, orange, banana can be surprisingly satisfying and hold off the hunger pangs. At or around 100 calories, per piece, fruit is high in nutrients, has low or no fat, and is high is fiber.
Celery sticks/carrot sticks:
An old stand by, but for good reason. Celery is high in selenium and is mostly water. If it’s too bland for you, try a low-cal veggie dip (use a non-fat plain yogurt to make it) or hummus. Watch the dip part as it can pile on the unwanted calories!
Popsicle:
The Popsicle is a great low-calorie treat. Look for sugar free varieties or sugar free Fudgesicles. You’ll feel like you’re having dessert.
Trail mix:
Watch out for eating too much of this, just a handful! i buy these small Ziploc bags (snack size, not sandwich size) and fill those. You are getting around 150 cals, but there is good fat, protein and fiber. Healthy oils to make your skin look beautiful longer :)
any 100 calorie snack bag:
They make tons and tons of these now. they are a little pricey, but I grab one of these a day and they trick me into thinking I am not watching what I eat.
Special Deviled Eggs:
This actually tastes fantastic! I take hard boiled eggs, throw away the yolk and fill them with hummus instead. You still get that tangy taste, but now you are getting a much healthier alternative. These are so low in calories and so high in protein you can eat like 4 of them (but you will already be full before that)
Sugar free jello/pudding cups-
Another thing that is a comfort food but you can get Jello cups at 25 cals and pudding at under 100
Fruit cups-
Make sure to look for fruit cups that are in juice, not high fructose corn syrup!
String cheese-
the perfect snack!
Fiber One granola bars-
at 140 cals each with 9 grams of fiber, these are amzing. they taste good too and keep you full for a while thanks to the fiber.
Lowfat cottage cheese-
I ate tons of this when i was losing weight. You can put some canned pineapple, a few strawberries, or nothing in it. It is tasty, filling and has protein.
Yogurt-
Watch out for which one you buy, look for one that falls around 150 cals max.
I used to make my own yogurt out of nonfat plain or vanilla yogurt with a handful of granola in it. Or you can put a spoonful of cocoa powder in it and a splenda packet for your own chocolate yogurt that is nonfat and sugar free!
A frozen waffle-
Sounds funny but stick one in the toaster, then put a little peanut butter or jelly on it and it is a great snack. I like Eggo's whole wheat waffles (i think they are only like 80 cals each) and a little peanut butter, I fold it in half and eat it while running out the door.
An english muffin-
these fall around 100 cals each, top with a bit of whatever you want, cream cheese, peanut butter, honey or jelly. NO BUTTER and no bagels!!
Sugar free hot chocolate packets-
A cup of this is around 25 cals but makes you feel great
A handful of pretzels or chips-
A serving is usually about 15 chips for about 140 cals.
Popcorn/Rice Cakes-
sometimes before a workout i will eat a brown rice cake with some peanut butter on top and it is perfect because it digests quickly enough to power me through a tough workout!
Anything that you like that falls around this calorie range will work. Remember you need to eat before you are starting to feel hungry. Once you feel hunger your blood sugar has already dropped and you are going to store more of the food. (I'll post a blog about why non-diabetics need to care about blood sugar too)
This is what is in my brain right now, I will add to the post if I think of some more!
EATING SNACKS WILL HELP YOU LOSE WEIGHT
Aim for snacks in between 100-200 calories.
Meals should be roughly around 300-500 calories.
Your snacks should ideally have either fat, fiber or protein in them to make you feel full longer and keep your blood sugar stablized for longer.
and for the love of ___ don't eat less than 1200 cals a day!!! You are going to hurt yourself, you may think you are losing weight, sure you are, it's called muscle. You don't want to lose your muscle, it makes you look better and raises your metabolism.
Some example of good between meal snacks (try to keep some in your purse!)
94% fat free butter-flavored popcorn:
These individual sized bags of popcorn are amazing. They make you feel full, you don't realize you are dieting and they have fiber.
Cereal:
Snacking at night is not a good idea, but if you can barely muster the willpower to avoid the ice cream – try a bowl of cereal instead! There are many cereals in which a whole cup is only 100-130 calories.
A piece of fruit:
An apple, pear, orange, banana can be surprisingly satisfying and hold off the hunger pangs. At or around 100 calories, per piece, fruit is high in nutrients, has low or no fat, and is high is fiber.
Celery sticks/carrot sticks:
An old stand by, but for good reason. Celery is high in selenium and is mostly water. If it’s too bland for you, try a low-cal veggie dip (use a non-fat plain yogurt to make it) or hummus. Watch the dip part as it can pile on the unwanted calories!
Popsicle:
The Popsicle is a great low-calorie treat. Look for sugar free varieties or sugar free Fudgesicles. You’ll feel like you’re having dessert.
Trail mix:
Watch out for eating too much of this, just a handful! i buy these small Ziploc bags (snack size, not sandwich size) and fill those. You are getting around 150 cals, but there is good fat, protein and fiber. Healthy oils to make your skin look beautiful longer :)
any 100 calorie snack bag:
They make tons and tons of these now. they are a little pricey, but I grab one of these a day and they trick me into thinking I am not watching what I eat.
Special Deviled Eggs:
This actually tastes fantastic! I take hard boiled eggs, throw away the yolk and fill them with hummus instead. You still get that tangy taste, but now you are getting a much healthier alternative. These are so low in calories and so high in protein you can eat like 4 of them (but you will already be full before that)
Sugar free jello/pudding cups-
Another thing that is a comfort food but you can get Jello cups at 25 cals and pudding at under 100
Fruit cups-
Make sure to look for fruit cups that are in juice, not high fructose corn syrup!
String cheese-
the perfect snack!
Fiber One granola bars-
at 140 cals each with 9 grams of fiber, these are amzing. they taste good too and keep you full for a while thanks to the fiber.
Lowfat cottage cheese-
I ate tons of this when i was losing weight. You can put some canned pineapple, a few strawberries, or nothing in it. It is tasty, filling and has protein.
Yogurt-
Watch out for which one you buy, look for one that falls around 150 cals max.
I used to make my own yogurt out of nonfat plain or vanilla yogurt with a handful of granola in it. Or you can put a spoonful of cocoa powder in it and a splenda packet for your own chocolate yogurt that is nonfat and sugar free!
A frozen waffle-
Sounds funny but stick one in the toaster, then put a little peanut butter or jelly on it and it is a great snack. I like Eggo's whole wheat waffles (i think they are only like 80 cals each) and a little peanut butter, I fold it in half and eat it while running out the door.
An english muffin-
these fall around 100 cals each, top with a bit of whatever you want, cream cheese, peanut butter, honey or jelly. NO BUTTER and no bagels!!
Sugar free hot chocolate packets-
A cup of this is around 25 cals but makes you feel great
A handful of pretzels or chips-
A serving is usually about 15 chips for about 140 cals.
Popcorn/Rice Cakes-
sometimes before a workout i will eat a brown rice cake with some peanut butter on top and it is perfect because it digests quickly enough to power me through a tough workout!
Anything that you like that falls around this calorie range will work. Remember you need to eat before you are starting to feel hungry. Once you feel hunger your blood sugar has already dropped and you are going to store more of the food. (I'll post a blog about why non-diabetics need to care about blood sugar too)
This is what is in my brain right now, I will add to the post if I think of some more!
Views: 11
Add a comment!
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Comment by Liz Robbins on December 15, 2008 at 2:13pm
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Wow, totally helpful. I have been changing my food habit, and have been bored with what I have been eating. You gave me some great new ideas. Thank you.
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Comment by Marissa Lily on November 15, 2008 at 9:36pm
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Good add Natalie, eggplant hummus is called Baba ganoush (you will see about 80 different spellings!) but it is great! You can use hummus in place of mayo on a sandwich too!
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Comment by Honey B Hooligan {Madam} on November 2, 2008 at 10:39am
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These are great ideas! and a lot of them my kids will eat too! (I'm crazy about making sure that my kids eat healthy)
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i guess i didn't put peanut butter with celery, i put peanut butter with everything on there! celery is good with hummus too or cream cheese (just get nonfat/lowfat).
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Comment by Rae on October 27, 2008 at 8:50pm
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celery sticks with natural peanut butter is tasty too! love the hummus/egg idea
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It's great, and quick, just throw away the yolk and spoon some hummus in and you are good.
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Comment by Delyssia LaBelle {Madam} on October 27, 2008 at 7:41pm
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i like the deviled egg with hummus idea.
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