The Question of Snacking Some people find they have trouble stopping once they start snacking. But for others, sensible snacks work. Here’s how to know whether snacks can help or hurt your weight loss. And if snacking is right for you, we have some great ideas that focus on nutrition. A well-timed, well-chosen nibble could help you keep your weight-loss plan on track. It could also provide nutrients you need every day, such as protein and calcium. But between-meals munching when you’re not really hungry—like dipping into a tub of popcorn just because you’re at the movies— can derail your hard work and slow down, stop, or even reverse your progress toward a healthy body weight. Step 1: Know When It’s Smart to Snack If you have a healthy, balanced breakfast, lunch, and dinner, feel comfortably full afterward, and don’t wait more than four to six hours between meals, there’s usually no need for a snack. Baby carrots make a great snack However, you may need a healthy snack on those rare days when you have to wait more than four to six hours between meals—and know you’ll likely wind up overeating at your next meal as a result. You may need a daily snack if you can’t meet your daily protein goal at regular meals. Aim for 60 to 80 grams of protein per day. Some people may also need a daily snack or two because of a medical condition called reactive hypoglycemia. Diagnosed by your doctor, this form of extremely low blood sugar hits after meals; symptoms include hunger, sweating, shakiness, dizziness, light-headedness, sleepiness, confusion, difficulty speaking, anxiety, and weakness. Step 2: Check for Real Hunger with the “Three-Minute Rule” “Your hunger may be something else,” Knopp says. “You may actually be thirsty or stressed, or have trained yourself to eat at certain times of the day whether you’re hungry or not. Or you may be responding to other cues—like the smell of cinnamon rolls at the mall.” What to do? Invoke the “three-minute rule.” Walk away from the food—so you can’t see it or smell it—for three minutes. “Have a no-calorie beverage such as water or unsweetened iced tea. After three minutes, ask yourself if you’re really hungry. Most of the time, you’ll discover you aren’t.” Step 3: Pair the Right Foods Once you’ve determined that a snack is in order, choose a smart combination in a smart portion size. “Pairing a low-fat protein with a fiber-rich fruit or vegetable is a great combination that will make you feel full and provide nutrients, vitamins, and minerals that you need,” Furtado says. For the right snack, choose one from each of these categories: Protein. Good options include low-fat string cheese, low-fat cottage cheese, low-fat, low-sugar Greek yogurt, and low-fat ricotta. You could also try a small handful of plain nuts (chew slowly and thoroughly) or hummus, a high-fiber chickpea dip. A fiber-rich fruit or vegetable, or even a whole grain. Chopped fruit, apple slices, baby carrots, cherry tomatoes, red-pepper strips...the possibilities are endless. And Remember... Work with your doctor to determine a snack schedule and serving sizes that make sense for you. You don’t want to get in the habit of grazing—that will sabotage your weight loss.-------Stephanie
Posted on: Tue, 17 Sep 2013 20:48:13 +0000
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