What are you snacking on?

The Wikapedia definition of snack: A snack is a small portion of food eaten between meals. The food might be snack food—items like potato chips or baby carrots—but could also simply be a smaller amount of any food item.

Notice, it references a small portion of food, and it could be something that contains absolutely NO nutritional value or something that is  very low in Saturated Fat and Cholesterol and provides a good source of Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, along with Dietary Fiber, Vitamin A, Vitamin K and Manganese. So, you see my point- I challenge you to rethink about snacks and use them as something that will fill you up and provide you with long lasting energy throughout the day. Carefully selecting your snacks will also help prevent you from overeating at your next meal.

What should you snack on? Depending on your hunger pains, decide first how hungry you actually are. Make sure your not eating out of boredom or because it’s sitting out and you feel the need to! Then, try to keep your snack between 100-250 calories.

Options are endless and include but are not limited to:

-Cut up veggies

-Fresh fruit

-Dried Apricots (they are low in sugar opposed to other dried fruits)

-Nonfat or Low-fat Yogurt (a great source of protein to keep you full)

-1/2 Sweet potato with walnuts and cinnamon

-1/2 cup cooked quinoa with 1oz of nuts

-1 packet of oatmeal (On the road? Keep packets stashed in your bag!)

-Raw Almonds: I serving is between 18-20 almonds

-hummus with red pepper (protein and Vitamin C)

-1/2 Avocado with a hardboiled egg

Eating on the run...

If you find yourself on the move and don't have time for a healthy meal then think again! Oftentimes I hear the excuse of eating fast food because it's quick and easy. I beg to differ! Oftentimes we are starving and we find the quickest option to suffice our craving. If this sounds too familiar, then it's important to plan ahead and nourish your body every 3-4 hours.

Prepare to slash your hunger by selecting food options that you can pack in your car, at your desk or in your workbag. There are a ton of options- Select something that is low in sugar, high in fiber and around 200 calories. Staples in my travel bag include a Lara Bar, Almonds, a piece of fruit and a water bottle. 

When we are dehydrated, we also "feel" hungrier and are tempted to eat more then our body actually needs. Always include a tall glass of water with your snack, and do your best to drink some before, during and after to ensure you drink the entire glass! The water will not only fill you up but also hydrate your body and help you to be more alert throughout the day. 

What are your healthy food staples that help keep you energized?