Have You Ever Wondered

  • if canned liquid supplements or meal replacements are good snacks for you? Despite advertising messages, you don't need pricey liquid nutrition to supplement your meals if you're healthy. Your kids don't, either. Food-fruit, smoothies, whole-grain crackers, yogurt-taste better, and they provide nutrients and other beneficial substances that canned liquid "meals" lack. If you think you need a supplement, stick with a multivitamin/mineral supplement tablet. For a fraction of the price, you get the same nutrient benefits.
  • Make snacking a conscious activity. Overeating is easy if you absentmindedly snack, perhaps while watching television or surfing the Internet.
  • Plan your snacks. Keep a variety of tasty, nutritious, ready-to-eat snacks on hand at home, at work, or wherever you need a light bite to take the edge off hunger. That way, you won't be limited to snacks from vending machines, fast food restaurants, convenience stores, or your own randomly stocked kitchen.
  • Eat small snacks well ahead of mealtime. A light bite, eaten two to three hours before meals, probably won't interfere with your appetite. Instead it may divert the temptation to overeat before dinner. To stave off hunger longer, pick snacks with protein and fat, such as peanut butter on celery, or cheese and crackers. Protein takes longer to digest; fat helps slow the release of food from your stomach to your intestines. Or pick carbohydrate-rich snacks, such as fruit, vegetables, and grain products, which digest quicker.

Check Your Snack Options... For Ease, Convenience, and Nutrition!

  • Stock your fridge and freezer: fat-free or low-fat yogurt and milk, cottage cheese, cheese, lean deli meats, whole fruit, cut-up raw veggies, 100 percent fruit juice, frozen juice bars, frozen yogurt.
  • Stash snacks at work—in case of late or busy workdays: instant vegetable or bean soup, pretzels, soy nuts, snack-size cereal boxes, mini-cans of water-packed tuna, boxes of raisins, instant oatmeal or couscous, dried fruit or single-serve fruit cups, whole-wheat crackers.
  • Find vending machines with nutrient-rich food-group snacks: peanuts, raisins, trail mix, granola bars, whole fruit, 100 percent fruit juice, milk (flavored or unflavored).
  • Stock up on microwaveable snacks: single-serving soups; whole-wheat pita bread or English muffins with tomato sauce, Italian herbs, and mozzarella cheese for instant pizza; bean dip or salsa, with tortillas; Cheddar cheese for a microwave-baked potato; plain sweet potato (great for microwaving).
  • Pack a snack sack: canned or boxed juice, crackers and cheese, pretzels, soy nuts, air-popped popcorn, whole fruit, dried fruit, oatmeal-raisin cookies, fig bars, graham crackers, or raisin-nut mixes.
  • Choose smart at convenience stores or malls: soft pretzels, bagel (go light with cream cheese), frozen yogurt, fruit smoothies (small size), fruit juice.
  • Quench your thirst: water, low-fat or fat-free milk, 100 percent fruit juice or vegetable juice, juice spritzers (juice and mineral water), fruit smoothies (fruit or juice, blended with milk or yogurt), hot chocolate. (Fruit-flavored waters may be high in added sugars; check the label to be sure.)
Green Smoothies

Green Smoothies

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