5 Simple, Smart and Satisfying Snacks

Snacking is the latest and greatest food trend. Many individuals are foregoing the strategic 3 meals a day and replacing it with 6 small meals or snacks a day. This is happening for many reasons, with time constraints leading the pack.  People have less and less time to cook at home, less knowledge about how to prepare and cook food and spending more time away from the home. According to recent studies, snacking will probably increase 5-7% over the next 3 years and replace the regular 3 meals a day.  

Just look at these statistics from leading market research firms (www.forbes.com):

• A survey of 1,139 people by Nielsen found that 91% of adults snack at least once a day, including 25% who say they snack 3-5 times a day and 3% who claim to be always nibbling.
• According to a 2013 report from The Hartman Group, 48% of respondents replace meals with snacks at least 3-4 times a week.
• As many as 30% of Americans reported eating a frozen entrée as a snack, according to a 2014 report from Mintel. The report also found 41% of 25- to 34-year-olds surveyed were even more inclined to do so.

This is the alarming matter at hand:  are we replacing healthy meals with more unhealthy snacks?  With many of the quick and convenient snack options coming mainly from the grain group of the MyPlate food guide (think crackers, cookies, candy and chips), this might be a reason snacking may be increasing your waistline. The key to healthful snacking is all about balance. Each time you reach for a snack, you should have 2 of the 5 food groups and 1 of them should always be from the protein group.   Protein helps your metabolism work more efficiently at burning calories and also keeps your blood sugars stable so you do not experience bouts of intense hunger and cravings.

Here are healthier common snack replacements for the higher calorie and fat versions we tend to munch on.  All have less than 250 calories, pack a protein punch of 5 or more grams to keep you fuller longer and all will satisfy a sweet, salty or crunchy craving.

Instead of Cookies, try Apple “Cookies”

Shop:  Apple, peanut butter (or other nut butter), mini chocolate chips, old fashioned oats

Snack:  Slice the apple and circle out the core (usually you will get around 5-6 slices from a medium apple). Divide 2 tablespoons of peanut butter, 2 tablespoons of oats and 2 tablespoons of mini chocolate chips between the slices.

Serving:  5 slices

 

 Instead of Potato Chips and Onion Dip, try Homemade Corn Chips and Dip

Shop:  Corn Tortillas, non-stick cooking spray, salt, 1 small container of plain fat-free Greek yogurt, salsa.

Snack:  Preheat oven to 350 degrees. Cut 3 tortillas with a pizza cutter into 4 pieces for a total of 12 chips. Lay flat and spray lightly with non-stick cooking spray. Sprinkle with salt to taste. Bake for 10-12 minutes, or until desired crispiness. Meanwhile mix small container of yogurt with 2 tablespoons of salsa.

Serving:  12 chips and 1 cup of salsa dip

Instead of Cereal Snack Mix, try Power Snack Mix

Shop:  Shelled pistachios, unsweetened coconut flakes, raisins

Snack:  Combine 1 ounce of pistachios (about 50 nuts), 2 tablespoons of coconut and 2 tablespoons of raisins.

Serving:  ½ cup 

Instead of Crackers, try Flavored Popcorn

Shop:  Popcorn kernels, olive oil spray, Italian seasoning blend, garlic powder, roasted sunflower seeds.

Snack:  Air pop popcorn kernels, while warm, lightly spray with olive oil and sprinkle on 1 tablespoon of Italian seasoning blend, 1 teaspoon of garlic powder and ¼ cup of sunflower seeds.

Serving:  2 cups

Instead of a High Sugar and Fat Filled Latte, try a Craving Crusher Latte

Shop:  Coffee, fat-free milk, vanilla whey protein powder

Snack:  Brew and cool coffee. In a blender bottle, mix coffee with ¼ cup of milk and 1 scoop of protein powder. Shake until well blended.  

Serving:  8-10 ounces

~Crazy