Great Ideas for Healthy Snacking

How to make good choices on the road or in a fix:

Drinks – Any soda – diet or reglar- is unhealthy.  Soda contains a lot of sugar, empty calories, and many other unmentionable ingrediants.  Why not opt for juice instead?  Unsweetened tea, as well is usually calorie free and aid in digestion.  Of course water is the best choice!  f you must go for soda, try the smallest size.

Fruits and Vegetables – Try to include as many fresh foods as possible when eating at a fast food join or restaurant.  Adding extra tomatoes, lettuce and other fixins is a great way to increase your fresh food intake.  If possible, opt for a baked potato rather than french fries.  But watch out for the sour cream, butter and cheese!  You can also add a side salad which add vitamins and fiber to your meal.

If you don’t see something on the menu, ask!

Portion Control – Another big mistake is up-sizing your meal!  How about trying a child-sized meal on the go or sharing your regular portions with a pal?

Extras – Just means more calories and fat. (A tablespoon of mayo will add on an extra 57 calories!)

Try grilled versions of your favorite sandwiches or opt for the low-cal veggie burger, which is becoming more widely available these days.

Breakfast – A healthy breakfast is the best way to start your day. Starting your day off on the right foot is a key to success, in shaa Allah

Comparisons – See how many calories and fat grams you can save just by trying different menu options at some of your favorite fast food restaurants. (Check your restaurant’s website!)

Yummy At-Home Snacking for under 200 calories!

Rice cake topped with 2 slices tomato, 1/4 cup sliced avocado, and 2 ounces fresh turkey slices.

2 ounces sliced, low-sodium turkey or chicken stuffed in half of a whole wheat pita with sliced cucumber and tomato, a dabble of sour cream, salt and pepper.

1 medium sweet potato topped with 6 ounces plain nonfat/low-fat yogurt and cinnamon.

3/4 cup pineapple with 3/4 cup low-fat cottage cheese.

And finally…. A sweet and yummy snack:

MELONS!  A Natural Weight Loss Food

The juicy sweetness of melons gives you the satisfaction of dessert without the hit to your waistline.

Nutritional Values
Cantaloupe
Serving Size: 1 cup
Calories: 53
Fat: 0 g
Saturated Fat: na
Cholesterol: 0 mg
Carbohydrate: 12 g
Protein: 1 g
Dietary Fiber: 1 g
Sodium: 23 mg
Vitamin A: 5,276 IU
Folic Acid: 33 mcg
Niacin: 1 mg
Vitamin B6: <1 mg
Vitamin C: 57 mg
Calcium: 14 mg
Magnesium: 19 mg
Potassium: 417 mg
Carotenoids: 3,219 mcg

Watermelon
Serving Size: 1 cup
Calories: 46
Fat: 0 g
Saturated Fat: na
Cholesterol: 0 mg
Carbohydrate: 11 g
Protein: 1 g
Dietary Fiber: 1 g
Sodium: 2 mg
Vitamin A: 865 IU
Niacin: <1 mg
Pantothenic Acid: <1 mg Thiamin: <1 mg
Vitamin B6: <1 mg
Vitamin C: 12 mg
Calcium: 11 mg
Magnesium: 15 mg
Potassium: 170 mg
Copper: <2 mg
Carotenoids: 7,481 mcg
Health Benefits

Most melons are rich in potassium, a nutrient that may help control blood pressure, regulate heart beat, and possibly prevent strokes. The 2005 Dietary Guidelines state that a potassium-rich diet helps keep salt from raising blood pressure and may also reduce the risk of developing kidney stones and possibly age-related bone loss. The guidelines encourage adults to consume 4,700 milligrams per day (while keeping sodium to less than 2,300 milligrams per day, which is one teaspoon of salt).

Melons are also abundant in vitamin C, one arm of the now-famous disease-fighting antioxidant trio. Another arm that’s well represented is beta-carotene. Researchers believe that beta-carotene and vitamin C are capable of preventing heart disease, cancer, and other chronic conditions. No matter which way you cut them, when it comes to nutrition, melons are number one.

Watermelon is a valuable source of lycopene, one of the carotenoids that have actually been studied in humans. Research indicates that lycopene is helpful in reducing the risk of prostate, breast, and endometrial cancers, as well as lung and colon cancer.

Happy Snacking!

Related:

Snack Swapper

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