Snacking gets a bad rap… because it is most often junk that we snack on. But if you change that to healthy snacks, and plan for them, you could actually be doing your body a favor.
At Weight Watchers, they suggest you eat 5 servings of fruits and vegetables a day.
And I would bet any nutritionist would say most Americans don’t get enough fresh fruits and veggies in their bodies each day.
You might take the time to plan your meals for the day or week and include fruit and veggies, but what about the snacks? If you don’t plan for them, you are likely to end up munching on whatever is quick and easy. And that could be crackers, cookies, ‘just one’ piece of candy, or a convenience bar (candy or some-what granola). Why not take those opportunities to up the healthy intake?
Here are a few ways to make it simple to snack healthy:
Plan to buy vegetables to munch. (They won’t end up in your house if you don’t make a point to buy them!) And then actually wash and cut them when you return from the store. Then store them front and center in the ‘fridge. You might forget about them hidden in the crisper down below. But if you see them every time you open the fridge, you’ll likely remember they are there.
Do the same with fruit. Make it easy to eat. I don’t like to wash my fruit until it’s time to eat it, but I store where I (and the kids) can see it. And I even ‘merchandise’ it a bit: I keep the apples and grapes in bowls so they are ready to grab and keep them at my kids’ eye level.
Pack a snack or two. When I hop in the car for an errand I usually grab an apple or banana to take with me if I’m not sure of my plans. By having a healthy snack nearby, I’m not tempted to pick up another less-healthy snack.
Offer to bring healthy snacks. If you attend a meeting where snacks might be served, offer to bring a bowl of fruit or other healthier alternative to share. This way you keep yourself on track… and might help others who are trying to make a change, as well.
Try out different dips. Rather than dipping your veggies in ranch, try out this clean-eating yogurt dip I made yesterday:
Yogurt Cheese Dip
Yield: 1 cup
2 cups low-fat plain yogurt ** Use a natural or organic yogurt that is not held together by starch or gelatin. Otherwise, it will not separate well.
2 cloves garlic, pressed through a garlic press
½ cup fresh basil, minced
2 Tablespoons fresh green onion, minced
1 teaspoon crumbled dried oregano
½ teaspoon sea salt
Place yogurt in a colander lined with 2 sheets of cheesecloth. Place over a large bowl to catch the drippings and place in refrigerator to strain.
Straining 4-6 hours will yield a sour cream-like consistency. Straining 8 – 12 hours will yield a semi-solid yogurt cheese.
After yogurt reaches its desired consistency, move to a bowl, blend in spices and serve.
This recipe comes from The Eat Clean Diet for Family and Kids by Tosca Reno.
Or dip into hummus. Make it yourself or buy it pre-made. Just check the label.
Watch your portion sizes. When dipping, measure out your portion and make it last. And when munching on other snacks, do the same. Set aside an appropriate portion and then eat it slowly. After you’ve finished it, if you want more, think about it a minute or two and then set aside another portion. Don’t just reach for ‘one more.’ Be intentional about what you eat and how much you eat. By setting your portion, you won’t feel guilty as you nibble… and you’ll know when to stop.
Chew gum. Sometimes you just want to snack, but you don’t need one. If that’s the case, chew gum instead. I keep it in the kitchen… and lots of other places. More on that here.
Hope this helps! I know it will make a difference for me.
See you next Wednesday for another Weight Watching Wednesday… I wonder what I’ll learn by then!
Leave a Reply