Snacking Rules! If You Do It Right...

Snacking between meals has always been given a bad rap in the diet world. Out of fear of consuming too many calories, snacks have been sadly yanked from our daily lives. Why, I ask why?! The fact is nutrition experts agree that snacking between meals or having six small meals throughout the day will keep your insulin levels stable and prevent you from over eating at meal times. Of course snacking for other reasons besides hunger, like boredom or emotional stress, is a sure fire way to add pounds to your waistline. The trick is to make sure your munching on quality snacks…and those don’t normally drop out of a vending machine.

Here are some things to think about when scoping the cupboards for snacks:

Check out the calories: Opt for 50-or 100-calorie snacks if your next meal is within an hour or two, 150 to 200 if it’s going to be longer than that.

Think outside the bag: Sure, it’s easy to grab a bag of chips. “But look beyond the usual choices–pretzels, popcorn, and chips; and focus on fruits, vegetables, and dairy products,” says Leslie Bonci, R.D., a Pittsburgh based spokesperson for the American Dietetic Association.

Focus on fiber and protein: A snack containing at least a little protein will keep you fuller longer. Snacks that are high in fiber are also more filling than low-fiber snacks. Fruits, vegetables, and whole grains are fiber-rich; low-fat dairy products, legumes, nuts, and lean meat are packed with protein. Whenever you can, combine the two–spread a little peanut butter on your banana, or top your whole-wheat crackers with tuna or hummus.

Bring Snacks From Home: The best way to insure you won’t eat a bag of cheetos, cookies, candy, etc… is to simply bring healthy snacks from home. If you know you have a long busy day ahead, pack a piece of fruit, a small baggy of almonds, or a small container of low-fat cottage cheese. Oh yeah and for peace of mind don’t walk by the vending machine. If you don’t see it you are probably less likely to crave it.

Here are 15 healthy portioned snacks, that will keep you satisfied and ready for anything.