Who doesn’t start looking for a snack at some time during the middle afternoon? Most people eat lunch around noon and it can be a long ways between lunch and an evening meal. Grabbing a quick snack can help you get there without feeling totally famished. Whether it’s adults at work or kids coming home from school a midafternoon snack sometimes fits the bill. No matter what time of day you find yourself needing, or just wanting that extra snack, it’s important that you make it a healthy choice. What makes a snack healthy?
Healthy Snacks for Adults
One of the primary things on adult minds when they are choosing healthy snacks is weight control. Another concern is trying to avoid that sluggish feeling in the middle of the afternoon. Foods that are loaded with empty calories or tons of sugar are going to give you a momentary relief but then you will crash shortly after the peak. Eating the right types of snacks can achieve both goals: added energy and prevent weight gain.
Many times a glance at the nutrition label on a packaged food can give you an idea of how healthy the contents are. But be sure to pay attention to the actual portion size the package contains. There are several factors to consider when choosing a healthy snack. Sometimes it is about getting the right combination to help keep you feeling full longer. For instance an apple and string cheese or whole wheat crackers with peanut butter, plain yogurt with fresh fruit, and fresh veggies with hummus are examples of combining a protein with a carb. These create a healthy combination that will help you feel fuller longer. In general, aim for fruits, veggies, whole grains and protein in your snacks.
Healthy Snacks for Kids
Kids can go through periods where it seems like they are eating you out of house and home. Other times they decide to be picky and dislike things you are sure they ate just yesterday. Kids need snacks to ensure they get the nutrients their bodies need to grow and develop properly. With kids having such erratic habits when it comes to eating, providing healthy snacks for them can help fill in some of those gaps in nutrition. Snacking can be beneficial for keeping their energy levels up and help their performance in school as well as in sports and other after school activities.
Making snacks healthy is not as difficult as it seems. It might take some experimentation to find out exactly what they like and dislike, but there’s always a way. Think of a snack as a mini-meal. Good snacks are going to provide crabs, fiber, protein and healthy fats. Foods that are rich in protein help kids feel like they are fuller for a longer period of time plus they have lots of nutrients kids need. Kids are not like adults, they will not typically overeat and usually they only eat until they are full.
Snack Ideas for Kids and Adults
The same basic rules apply for kids and adults when it comes to creating healthy snacks. Adults should hold snacks to about 300 calories. Some ideas for healthy snacks include things like:
- Trail mix that includes dried fruit, nuts, and oats or other whole grain
- Whole grain crackers, string cheese and fresh fruit
- Frozen yogurt topped with some fresh or frozen fruit
- Raw veggies dipped in low-fat dressing and a boiled egg
- Whole wheat pretzels dipped in a favorite nut butter (peanut butter, sunflower butter, cashew butter, or sunflower seed butter)
- Oatmeal (can be instant) made with milk and topped with fresh berries
- Baked chips with humus, low-fat bean dip or guacamole
- Half of a sandwich with a glass of OJ
Healthy Snack Guidelines
One daily health tip is to not snack just because it’s time for a snack in your schedule. But you should have a snack when you are just a little bit hungry. Using a 1 to 10 scale might help adults know when to snack. If 1 is starving and 10 is totally full and stuffed, you want to eat a snack when you are at about a 3 of maybe a 4. This way you are not waiting too long and getting too hungry which can lead to overeating and you are not too full either.
Aim for snacks that are between 150 and 250 calories, have around 3 grams of fiber, less than 12 grams of fat and about 5 grams of protein. You need just enough to hold you until your next meal without overeating or undereating. Just aim for balance when eating healthy snacks.
Shari Duddy - How to Be A Teacher 