•  Quick & Healthy Eating Tips •  Quick and Healthful Breakfasts

Not necessarily. If it keeps you from overindulging at mealtimes, as so many people do, snacking can help you control your weight and keep your body energized all day long. But you have to choose snacks that do your body some good -- and, of course, eat less at lunch and dinner than you would have if you hadn't nibbled in between.

Obviously a piece of fruit or handful of carrot sticks is the most healthful snack going. But you've probably found that there are times when such fare just doesn't satisfy. Fortunately, you can ease junk-food cravings without resorting to junk. Here's a baker's dozen of suggestions:

•Light popcorn. Many varieties of microwave popcorn are swimming in butter or partially hydrogenated vegetable oil (which can clog arteries). So read labels before you buy. Some brands, such as Orville Redenbacher's Light Natural Gourmet Popping Corn, are relatively low in fat but still give you that at-the-movies flavor. Better yet, invest in an air popper and enjoy your popcorn au naturel. No matter how it's prepared, popcorn is high in fiber.

•Nuts. It's a bum rap: Nuts are high in fat, but it's a kind that's as good for your heart and arteries as olive oil. (The exception is macadamia nuts, which are high in saturated fat.) Nuts are also loaded with protein and essential vitamins and minerals -- and they're wonderfully filling. Of course they're rich in calories, too; if you find it hard to stop at a small handful, measure out your snack into a sandwich bag beforehand.

•Sunflower seeds. When you see baseball players spitting in the dugout during a game, you can cringe a little less these days; most are no longer expectorating tobacco but the shells of sunflower seeds. Rich in fiber and minerals like magnesium and potassium, sunflower seeds are an energizing snack. Sure, they're relatively high in fat, but virtually none of it is saturated fat -- the kind that's notorious for clogging arteries. Just don't spit the shells on the floor around your desk; most workplaces seem to frown on it.

•Granola bars. A great alternative to a gooey candy bar, a sweet, crunchy granola bar has fiber and far less fat. But read labels when you're choosing among the many brands; some makers skimp on the whole grains, while others seem to think you'll like their product only if they cram it with sugar.

•Raisins. Loaded with antioxidants and high in carbohydrates (an immediate source of energy), raisins are also high in fiber and iron. You might want to toss together a trail mix of raisins, peanuts, and low-fat granola to keep on hand.

•Baked chips. Deep-fried potato chips typically get more than half of their calories from fat. Stock up on baked chips instead. A one-ounce serving of Kettle Crisps, for instance, gets just 30 of its 120 calories from fat. Baked tortilla chips are another good choice; you can find flavorful brands that get only a third of their calories from fat.

•Fruit bars. Fig Newtons are low in fat and provide fiber and potassium. Raisin biscuits are another great choice. Only 20 percent of their calories come from fat, and the best brands are loaded with those crinkly iron-rich bits of sweetness.

•Whole grain bagels. Almost everyone loves a fresh chewy bagel, but don't assume that any variety is a healthful snack. Eating a plain, herb-seasoned, or seeded bagel is -- nutritionally -- a lot like eating a hunk of white bread. Get yourself some fiber by choosing whole wheat or coarse, flavorful pumpernickel.

•Frozen fruit bars. The best of these frozen treats contain chunks of real fruit -- orange, pineapple, peach, and banana, to name a few. They're a great fat-free refresher.

•Frozen grapes. Try keeping a bowl of rinsed grapes in the freezer. They're rich in antioxidants, and tossing those icy little globes into your mouth, one after another, feels a bit like eating bonbons.

•Fudgsicles. The classic American frozen treat deserves high praise. One bar has just 90 calories and only about a gram of fat. When you're hankering for chocolate, go for one of these.

•Fruit juice. Make sure it's 100 percent fruit, with no added sugar, and you can count it toward your five-a-day goal. Go for fresh pulpy orange juice to give your body some fiber along with the folic acid.

•Fruit shakes. Whip together a banana, a splash of fruit juice, and a handful of berries in your blender, and savor a nutritious shake. You can add yogurt for more protein and calcium. For the best consistency, freeze the fruit beforehand or use frozen yogurt.

-- Peter Jaret is a medical writer and book author whose work has appeared in Health, National Geographic, and many other publications. He is the recipient of the 1992 American Medical Association award for medical reporting and the 1998 James Beard Award for journalism.

Further Resources

Roberta Larson Duyuff, MS, RD, CFCS, The American Dietetic Association's Complete Food &Nutrition Guide. Chronimed Publishing, 1996, 1998.

References

First published September 21, 1999
Last updated October 14, 2008
Copyright © 1999 Consumer Health Interactive

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