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Crum Creek's Guide to Healthy Snacking
Let's face it: while we all strive to eat better, most of us haven't the time or discipline to do so unless it can be achieved somewhat effortlessly. It's a relief to note that carbs are no longer the enemy and healthy fats, such as those found in nuts cease to be shunned. Today we know that fiber (found only in complex carbohydrates) is an essential ingredient in the recipe for lasting weight loss and good health. Healthy fats are valued for their satiating qualities, and we recognize that they help us shed stubborn pounds, too. Lean protein remains a favorite, with vegetarian sources becoming increasingly emphasized.
With all the choices, we need guidance. What constitutes the "perfect snack?" The answer is fortunately quite simple: look for key goods (fiber, protein and other healthy nutrients) without sacrificing taste or texture. For example, the tried-and-true oft-proven classic: a peanut butter and jelly sandwich (all-natural PB, 100% whole wheat bread and 100% fruit jam) combines all three healthy food groups in what could be dubbed the quintessential "comfort food". I would even go so far as naming it the gold standard by which to compare other snacks.
That said, with the above building-block guidelines in mind, following are some tips to help you keep hunger, and pounds, at bay.
- Balance quality carbs with lean protein: perhaps the biggest snacking mistake is eating carbs alone. Unfortunately, this is quite an easy slip since we tend to crave carbs when we're tired, and pretzels, bagels or chips are more likely options than are chicken breasts or kidney beans. However, the blood sugar crash which follows a carb-fest isn't much fun. Luckily, this is easy to avoid. By combining protein with your healthy carbs - you'll slow down the digestion process, which translates into longer lasting energy and satiety. Some examples include stirring a scoop of vanilla protein powder (I recommend soy or whey) into your oatmeal and topping it with two tablespoons of crushed walnuts or having a yogurt or some string cheese with your whole-wheat pretzels. Remember, carbs are not the enemy we once thought they were, just make sure to add in protein to balance the snack equation.
- Plan Portion Control. Look for single serve or "portion-able" snacks. One perfect example is the classic trail mix. This time-tested favorite has the added advantage of not requiring refrigeration, quite crucial for those who don't have time to plan ahead, or prepare more complicated fare. Crum Creek's soy nut trail mix answer to this tip quite perfectly. You can also make your own by selecting from a virtually endless list of raw or dry roasted nuts, seeds
and dried fruit. Toss in some dark chocolate chips, a little flaked coconut or some candied ginger. This staple is perfect for busy moms because it will survive at the bottom of a purse or a diaper bag without suffering any damage for a week at a time, and can be doled out into individual sandwich bags days in advance. The high protein content, healthy fat and fiber push this option to the top of the must have snack list, and the chocolate chips give it a kick which makes it seem as though
it should belong on a "treats" sidebar. Another example of single-serve snacking would be to have a hard-boiled egg along with a fruit such as a banana (both beautifully portion-packaged by nature).
- Make fiber your friend. Whilst most of us are comfortable categorizing everything into "good" and "bad" foods (not a very good idea!) or assessing every morsel into the Protein/Carb/Fat camps (a smart plan - if you get it right) - many of us ignore the essential role of fiber, which falls into the complex carb category (in theory) - though it contains little to no nutritional value per se at all.
No, the beauty of Fiber it not what it provides, but rather what it sweeps away. A diet high in fiber ensures that your gut is clean and happy. It cleanses you daily and leaves you feeling fuller (for each gram of fiber we eat, we absorb 4 times that weight in water, which we quickly eliminate, but in the process feel much "fuller"). In fact - here's a little secret: we all know there is no such thing as a magical weight loss tool, but fiber comes close! Each gram of insoluble fiber you ingest will sweep away about 6 calories. High fiber snacks are those that include complex carbs such as fruits, veggies and whole grains. Remembering tip #1, don't forget to add some protein! Examples include baby carrots with hummus, multigrain of flax bread with almond butter, or mixed berries with Greek-style yogurt.
- Fill up on low calorie-dense foods. Ever think to yourself, "I could eat an elephant right now!" No worries, fill that void with low calorie-dense foods. These are foods with a high water or air content that will fill you up while sparing your waistline. Fruits and veggies are obvious examples. Soups are also terrific way to squelch those ravenous cravings. Look for broth-based (not cream based) soups that contain legumes (the best ones do) and it will be packed with protein too. Low fat, low sodium soups are available in a multitude of flavors. You can add a powerful antioxidant kick by tossing in an extra cup of colorful veggies (use frozen: contrary to popular belief, they contain more nutrients than their fresh counterparts). For a healthy spin, top yours with Crum Creek's soy
bites to add crunch, fiber and protein. Popcorn is another low calorie-dense air-packed snack that is quite satisfying provided you pair it with a health fat or protein such as mixed nuts.
- Don’t avoid healthy fats! Fat does not make you fat. This is a myth that has caused many a fat-phobe (including the author, back in the day before she knew better!) to pack on mystery lbs. We need fat to lose fat, period. When you eat fat, your body must break it down into little building blocks and only then can it be absorbed. In other words the fat you have in your body is not the same as the fat you eat. Sugar and refined carbohydrates are far more likely culprits in the war against obesity.
Essential Fatty Acids are the types of fat that we need to eat, as our bodies cannot make them. They're responsible for ensuring that your body functions correctly and certain vitamins cannot be absorbed in their absence. Every cell in your body is partly made up of these essential fatty acids. Among other crucial tasks, we need them to breathe, make hormones, keep our hearts beating, run, and think. You won't lose any body fat by excluding them, but you might lose your temper, as they also regulate our mood, and give us that satisfied "I'm full" feeling when we snack. Of course, it's the healthy fats we're after, such as those found in avocado, egg yolks, salmon, flax and other seeds, as well as nuts. Try scrambling one whole egg with three extra whites, and serving with half an avocado, stirring ground flax meal or almond butter into your oatmeal or yogurt, or snacking on soy nuts (edemame's nutty sister). You'll be leaner for it!
Visit the Crum Creek Store for healthful snacks!