To snack or not to snack…

Some people seems to be born to snack, while others are fine with three square meals a day. Which is best? Well, it depends.

An empty stomach is not a resting stomach. There is good evidence that eating often enough to keep from getting really hungry helps moderate intake, because it helps avoid the “starving” reaction – eat everything available because this may be all there is for a long time.

Other people have a big problem limiting snacks to a small but satisfying “meal” between meal. Stopping after just a few chips from a big bag is really hard, so avoiding the temptation may be simplest.

Planning snacks as part of a daily meal plan will help. Switching to good snack choices may be the best approach. Keeping blood sugar levels balanced throughout the day helps curb attacks of the “hungries.”

Fruit and vegetables are always a good snack option. High fiber carbohydrates provide energy while the fiber provides staying power by slowing digestion and absorption. Whole grain, dried fruit and nut snacks are handy so long as these do not contain a lot of fat. Some protein fat provide satiety, if included in moderation.

One rule of thumb for allocation of snack calories – if meals are each about 25-30% of daily calorie intake, there are plenty of calories left over for one or two snacks. Many satisfying snacks can provide just 100 calories if the size of the portion is considered.

Snacks

(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)
16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups “lite” popcorn

http://www.webmd.com/solutions/eating-well-with-diabetes/meal-plan

A Visual Guide to 15 Healthy Snacks

Most vending machines are stocked full of junk food. With a bit of planning it is possible to replace those snacks with foods that will nourish your body.

The challenge is to balance convenience with nutrition.

Here is a pictorial guide to a selection of healthy snacks – and remember – healthy eating is not just about the number of calories*.

http://www.diet-blog.com/archives/2007/06/04/a_visual_guide_to_15_healthy_snacks.php