CONQUER YOUR SNACK ATTACKS

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CONQUER YOUR SNACK ATTACKS
by Lynn Grieger, R.D., C.D.E.

We all have snack attacks: After work when the kids are
hungry and we're frazzled from a hectic day, late in the evening
while watching the telly or on lazy weekend afternoons. Don't
give in to your urges, though. Instead, control your snacking
with three easy steps:

Be prepared. Make sure you have healthy snacks on hand,
and keep biscuits and other high-fat, high-sugar treats in the
back of the cupboard and fridge

Go for variety. If you had cereal and toast for breakfast,
perhaps a mid-morning snack could consist of fruit or yogurt-
healthy foods that haven't yet eaten today but know you should.
If you use this tactic, you won't be as easily tempted to choose
high-calorie snacks, and you'll improve your nutritional intake
at the same time

Choose a snack that satisfies. Do you want something salty?
Sweet? Cold? If you identify what type of flavour or texture
you want, you're more likely to be satisfied when you eat your
snack. Here are some ideas for healthy ones:

To satisfy your sweet tooth:
Fresh or dried fruit
A frozen fruit-based dessert or other frozen treat
Low-fat yoghurts in exotic flavors: cappuccino, banana or
chocolate mint

If you're looking for something crunchy:
Plain, reduced-fat microwave popcorn. Sprinkle with Parmesan
cheese for extra flavour
Pretzels and low-fat crackers made with whole grains
Tortilla chips
Baby carrots, celery and cucumber sticks. Keep them ready to
eat in the refrigerator

If you're craving protein:
Cubes of low-fat cheese
A hard-boiled egg
Rolled-up slices of low-fat turkey or ham
A hearty lentil or black bean salad for fiber and protein: Simply
mix rinsed and drained tinned legumes with your favorite fat-
free salad dressing

If you'd rather sip your snack:
Blender drinks: Mix any combination of skimmed milk, yogurt,
fruit juice and fruit in a blender
Fruit and herbal teas
We often mistake thirst for hunger: Try calorie-free flavored
waters, or add a lemon or lime to your own sparkling water
Sugar-free hot chocolate made with skimmed milk: It not only
satisfies your sweet tooth, it adds essential calcium and vitamin
D to your diet

Healthy snacks on-the-go:
Pretzels or plain popcorn in individual bags
Cereal or granola bars that contain added calcium
Reduced-fat crisps
Snack in a bag: Mix your favorite types of dry cereal, and add a
handful of raisins and a sprinkling of roasted nuts.