Released March 2, 2009
STILLWATER, Okla. – Next time it is snack time, why not try for some healthy options?
Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist, said do not feel bad about snacking; mini meals several times a day can help manage hunger and reduce bingeing.
“Incorporating healthy snacks into your daily plan may help you from taking second or third helpings at your next meal,” she said. “For your weight-loss plan to include snacks choose them with variety, moderation and balance in mind. Select foods that satisfy hunger and supply the body with energy and provide important nutrients.”
The American Dietetic Association suggests eating small, frequent meals to help control weight, keep food cravings in line and cholesterol down. The key to snacking is what foods are selected, the portion size and the frequency of the snack.
Hermann suggests giving these snack foods a try: fresh fruit; canned fruit in light syrup or juice; small amounts of dried fruits such as raisins, apple rings or apricots; fresh vegetables like baby carrots, cucumbers, zucchini or tomatoes; reduced fat cheese or small amounts of cheese on whole-wheat crackers; low-fat yogurt with fruit and graham crackers, animal crackers or low-fat vanilla wafers.
Make snack choices easy to stock in your refrigerator. Be sure they reduce the choices of fat and calories and maximize whole grains, fruits and vegetables.
“Don’t feel guilty about satisfying your hunger pangs between meals,” Hermann said. “Planning and preparing healthy snacks will assist you when the temptation to eat strikes.”
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http://www2.dasnr.okstate.edu/Members/katie.reim-40okstate.edu/snack-happy-and-healthy
Contact: Katie Reim, 405-744-6792, katie.reim@okstate.edu