Snack Attack

Here are some ideas for snacking healthy!

On the go low fat snacks:

-pretzels 

-juice boxes

-low-fat granola 

-graham crackers

-rice cakes ( add PB with strawberries and bananas to give more flavor)

-vegetable sticks or baby carrots

-fresh fruit (oranges, apples, bananas, and pears are good travel snacks)

-individual boxes of unsweetened cereal

-Nuts (1 small handful)

-bagel (whole wheat)

-pudding cup (vanilla is my favorite)

-beef jerky

SNACK ATTACK! Be prepared anywhere:

For the office:

-instant oatmeal

-instant soup

-raisins

-dried fruit 

-low-fat crackers

Convenient store snacking:

-soft pretzel

-juice

-low fat muffin

microwave:

-pita pizza (top whole wheat pocket bread with tomato sauce, herbs, and mozzarella cheese)

-hot bean dip (refried beans, salsa, and chilies, served with tortilla chips)

Jorge makes refried beans fresh! SO good try it out! I also love the pita pizza! I add turkey pepperoni to mine.

Fridge time:

-nonfat yogurt

-cottage cheese ( I love eating it with strawberries, grapes, or pineapple)

- fruits or vegetables

-string cheese

Snack time:

-whole grain crackers with reduced fat cheese 

-pita wedges with hummus (very good!)

-three bean salad. (I haven't tried this out yet but will soon!)

When to snack:

-snacks are important for a daily diet. (HEALTHY SNACKS) The body needs fuel every 4 hours.

-snacks prevents extreme hunger which can lead to over eating at a meal

-protein helps you feel full longer. meat, low-fat yogurt, and a small amount of nuts are great protein filled snacks.

-2-3 snacks a day are typical and should be kept to 100-250 calories. REMEMBER it's a snack not a meal

Good snacking that takes some time:

-sliced apples dipped into vanilla yogurt toped with a little bit of cinnamon 

-banana dipped in yogurt and then rolled in granola 

-baked potato topped with cottage cheese and salsa

-English muffin or pita bread pizza

-hot bean dip

-sprinkle parmesan cheese over fat free popcorn

-fruit parfait 

-cereal topped with fruit 

-frozen grapes 

-fresh vegetables or fruit with cottages cheese

- peanut butter spread on graham crackers

-wrap leftovers in a tortilla and heat up

These are just a few things I try to eat for my snacks. Some I've tried some I haven't tried just yet. Hopefully this can help out with your daily snacking! 

Eating Habits.

Hey everyone! I just wanted to share with you a guide I try to follow everyday. This is from a nutritionist from Utah State University. I keep this on my fridge to remind me to have healthy eating habits. Remember these are just somethings that have been working for me. I'm just sharing some ideas that I thought could help anyone who wants to follow them.

1. Eat every 3-4 hours

Eat smaller meals, more often to keep your metabolism up, and to keep yourself full rather than hungry all the time, trying eats 5 small meals each day. There are always great ideas on Pinterest to try out! 

http://www.pinterest.com/deidrechambers/work-it-work-it/

2. EAT BREAKFAST!!

We've all heard the saying that breakfast is the most important meal of the day. The reason being is if you break down the word it says BREAK - FAST. You sleep 8 hours and when you wake up to eat breakfast you break the fast from not eating those 8 hours. Make sure to eat a great breakfast to start your day! Some great things to eat for breakfast are, granola, apples,bananas, oranges, nuts, bread with peanut butter, oatmeal. 

Here is a link of ideas for meals that you can eat. 

fitsugar.com

3. Variety 

Meals- choose 3 different food groups

snacks- choose 2 different food groups

something to remember is that protein and fiber keep you full longer. Make sure they are apart of at least one of your food choices. 

examples:

Protein: meat, dairy, nuts, beans, tofu

Fiber: Cereal 5+g/serving, bread, crackers, etc. 3+g/serving

fitnessmagazine.com

activelynorthwest.com

4. Balance
It's important to keep each meal balanced to get all the nutrition you need. 

5. Portions

Grains- 1 to 1-1/2 fists

Protein- palm to 1st knuckle

Veggies- unlimited

6. Additions

- Fruits & veggies (2-5/day)

- WATER!! 

-Protein &/or fiber with each meal time

-Activity- consistency is more important than intensity or duration 

7. Emotional eating

Begin identifying reasons you would be eating when you are not physically hungry. Ask yourself when you are about to reach for something to eat, "Am I hungry?"

This is a great guide to follow if you aren't sure what and how you should be eating. I will be posting a few different guides to follow this week! I hope this can help anyone who is looking for ways to better their eating habits!