Healthy Snacking... Fridays Edition - 2/15/2008

Even if you take time to eat three meals a day, you may still feel hungry at times. What's the answer? A healthy snack. Eating a healthy snack can keep your energy level high and your mind alert. Healthy snacks are a great way to satisfy your hunger and get extra vitamins and nutrients your body needs.
Eating healthy snacks can help manage your weight. By eating a few whole grain crackers or a piece of fruit in between meals may keep you from wanting seconds at mealtime.

What you should know about healthy snacks:
First, learn to read the nutritional facts label, not just what the front of the package might say about being "Healthy", "Natural", "Low-fat" or "Only 100 calories".
Read the serving size. For example a small handful of nuts a day are a very nutritional snack, but a cupful a day would be adding to many calories, which would lead to weight gain.
Watch the sugar and salt contents.
To keep your energy up and your weight down, stay away from simple carbohydrates. Look for foods that contain complex carbohydrates.

Watch the fat content in your snack, paying close attention to staying away from trans fat.

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Here are a few healthy snacking ideas:
Peanut butter on celery

Handful of nuts or seeds

Low fat yogurt

Air popped popcorn

Whole grain pretzels or crackers

Veggie chips

Piece of fruit or vegetable

100% fruit juice bar

Rice cakes and peanut butter

Kashi has some good granola bars

Whole-wheat baked chips and salsa or black beans

Dried cranberries

Strawberries dipped in dark chocolate

Homemade trail mix - such as some sunflower seeds, soy nuts, walnuts, raisins, dried cranberries, wasabi peas and some whole grain cereal.

My favorite... A Rosemary and Olive Oil Triscuit cracker with a slice of tomato and mozzarella cheese, popped into the toaster oven.

There are many snacks now that you can actually have right out of the bag. You can pick them up at your grocery store or order them online.

Here are some brands to look for.

Ak-mak

Barbra's Bakery

Bear Naked Snacks

Earthbound Farm

Eden

Envirokidz

Flat earth

Garden of Eatin'

Good health

Healthy Valley

Kettle Foods

Natures Path

Sun Organic Farm

For a free coupon to try Flat Earth Crisps go to:

www.flatearth.com

Things to watch out for in choosing a healthy snack:

High fructose corn syrup

Aspartame

Phenylalanine

Things that are enriched

Hydrogenated or partly hydrogenated

The secret to snaking healthy is to have it on hand. When shopping pick up some healthy snacks. Think about what you want at home, what you want to bring to work and what you want your kids eating. They can't eat what you don't buy.