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Snack Attack - How to Keep Your Hunger Between Meals from Getting the Best of You


The Benefits of Snacking

You may feel regretful about snacking, but snacks aren't necessarily bad for you.

In fact, mini-meals several times a day can be beneficial.

If eating a healthy snack keeps you from taking second and third helpings at your next meal, you may actually consume fewer total calories for the day.

A wide variety of snacks can fit into a healthy lifestyle, so you don't need to avoid snacks. Rather, plan them with variety, moderation and balance in mind.

Choose Snacks Wisely

Select foods that cna satisfy hunger, supply your body with energy and provide importantnutrients. Choose a wide variety of these foods to ensure that you get all the necessarynutrients, and to make your snacks more interesting. Here are some of your best snack picks:

Whole GrainsWhole-grain snacks are rich in complex carbohydrates and fiber, which give you immediate energy that has some staying power. Look for items such as low-fat whole-graincrackers, whole-grain pretzels and whole-grain crispbreads.

Fruits and VegetablesEating fruits and vegetables provides a feeling of fullness with no fat and only small amountsof calories. They provide vitamins, minerals, fiber and other nutrients.

Nuts and SeedsNuts and seeds are a good source of protein, which helps keep you feeling fuller longer.The fat in nuts and seeds is monounsaturated fat, a healthy kind of fat. Nuts and seedsare high in calories, however, so don't eat them in large quantity.

Low-fat dairy productsCheese, yogurt and other dairy products are good sources of calcium, protein, and other nutrients. Dairy products can be high in fat, so choose the low-fat versions.Yogurt may have alot of added sugar, so you should consider light yogurt to limit your calorie intake.

Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a resonable amount of almonds (about 23 kernels or a handful) contains 164 calories. But if you eat handful after handful until it totals a cup of almonds, the calorie count jumps to 800-plus calories.

So remember:

Snacks are great!!Eat Several mini-meals per dayEat high fiber whole grain snacksEat low calorie fruits and veggiesStick with the berry family

> Raspberries

> Strawberries

> blueberries

> blackberriesStick with Dark Green Veggies

> Broccoli

> Asparagus

> Spinach

> Dark Greens

> Green BeansEating good quality nuts and seeds

> Almonds with skin on unsalted

> eat in moderationLow fat dairy products are good

> low fat cheeses

> no fat cheeses

> unsweetened yogurts

Get Ready for a Snack Attack!!!!

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MORE RESOURCES:

New York Times

Ackman Goes After Herbalife's Nutrition Clubs
ABC News
In a three-hour presentation in New York, Ackman's focused on Herbalife's "nutrition clubs," private settings where Herbalife distributors sell the company's products — such as weight-loss shakes — and recruit new members. Ackman laid out a case that ...
Bill Ackman Slams Herbalife's Nutrition Clubs: 'It's a Pyramid Scheme'DailyFinance
Ackman: Herbalife's Nutrition Club Is 'Total Fraud'Bloomberg

all 420 news articles »


New York Times (blog)

A Dietitian Who Won't Oversell Nutrition to Her Kids
New York Times (blog)
When I had my first job as a nutrition counselor I believed that telling people which foods were good for them would automatically transform their eating. But it didn't. In fact, most of them already knew what they should eat. More times than I can ...



School nutrition program receives $155K grant
Northwest Georgia News
Polk School District's nutrition program has received a U.S. Department of Agriculture (USDA) grant, totaling $155,749. The funds will provide elementary students with a variety of fresh fruits and vegetables throughout the school day – separate from ...



The nexus of agriculture and nutrition
Devex
Integrating nutrition and agricultural assistance for smallholder farmers can help improve the health of families in the developing world. Photo by: Fintrac. There are no magic bullets in development, though there are often trends that are mistaken for ...



Businesses that don't think about nutrition face massive risks
Devex
Companies in the food and beverage business are increasing their focus on nutrition — not just because it may be good for society, but because its imperative for their bottom line. “Those companies that are not addressing nutrition but are selling ...



Managing Nutrition to Maximize Performance
Scuttlebutt Sailing News
Sports nutrition is a science now, but it hasn't always been. Roll back the clock some 40 years to the earliest editions of the Volvo Ocean Race, and sailors could be seen boarding the boats overflowing with boxes of roast beef, baked beans, and beer.



Belvidere council asks Warren County for options to closing nutrition center
The Express-Times
The county also plans on closing the Phillipsburg nutrition center, which leaves seniors the option of attending the Washington Township, Hackettstown or newly opened Knowlton Township locations. "People who attend the Belvidere program can drive and ...



Gillibrand: Hold firm on school-lunch nutrition standards
Rochester Democrat and Chronicle
Relaxing strict federal nutrition regulations for financially struggling school lunch programs would hurt students, Sen. Kirsten Gillibrand said Wednesday. “When a kid's obese, he doesn't reach his full potential,” Gillibrand, D-N.Y., said during a ...
Five Takeaways From Congress' Latest Hearing on School Lunch RulesEducation Week News (blog)
Senate tackles school lunch issuesFeedstuffs

all 5 news articles »


The Daily Meal

Here's a New Way of Looking at Nutrition Facts
The Daily Meal
We spoke to University of North Carolina nutrition research professor Leslie M. Fischer, about why consumers just aren't looking at nutrition facts labels anymore, and how labels that rank foods for healthfulness can help ...



One of America's Oldest Billionaires Is Into Health and Nutrition. Where Will ...
Inside Philanthropy
With a net worth of $2.4 billion, 91-year-old David H. Murdock has made some huge contributions to the fields of medical research and higher education. Murdock is owner and chairman of the Dole Food Company, located in Westlake Village California, and ...


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