Thrive-Health Guide Southern West Virginia August 2020 - Page 5

in addition to the ubiquitous candy,
pretzels, and chips long offered.
Snacks may boost overall diet
quality or lead to excess consumption
of artery-clogging solid fats,
added sugars, and sodium. Although
health experts debate the
health aspects of between-meal
snacking, nearly all agree that the
quantity and type of snack is of
utmost importance. A recent study
of 233 employees enrolled in a
worksite wellness program found
that the percentage of snacking
calories from nuts, fruit, and
100-percent fruit juice was related
to better diet quality, while percentage
of calories coming from sweets
and sugar-sweetened beverages
was linked to poor diet quality.
Choosing vegetables as a snack was
associated with a lower BMI, while
eating sweets conferred a higher
BMI.
When we consider choices carefully
and are mindful of portions,
snacking can contribute to a healthy
lifestyle. Being in tune with our
bodies allows our internal clocks to
report an accurate picture of hunger
and fullness. Choosing more
whole foods and balanced combinations
helps sustain energy levels
and gives us a strong desire to take
care of our bodies. Snacks which
combine protein, carbohydrate, and
fat tend to keep us satisfied longer
and meet our nutrient requirements.
Pass on high-sugar, quick
pick-me-ups, and processed foods,
which are easy to overeat. Read
food labels on popular “100 calorie”
prepackaged snacks, as well. Some
contain refined flour, added sugars
and very few nutrients.
For people attempting to control
their weight long-term, it is crucial
to balance eating frequency with
amount consumed. The more often
you eat, the less you should have
at one time; otherwise you are just
adding calories. If someone is, for
instance, aiming to consume 1,200
calories for the day to lose weight
and eats six times per day, that may
mean only getting 200 calories per
eating episode. Such a small lunch
or dinner may leave you feeling
unsatisfied.
Keep these combinations in mind
to provide energy and hunger-blasting
nutrients: cottage cheese with
fruit; hummus with whole grain
crackers; nut butter on celery or
apples sprinkled with a little granola;
hard-boiled eggs; protein bars
with limited ingredients; smoothies
containing Greek yogurt or protein
powder; Greek yogurt, fruit and
nuts; toasted shelled soybeans or
chickpeas; rice cakes with peanut
butter and raisins.
Visit www.eatright.org to find a
trained nutrition professional in
your area for additional guidance.
AUGUST 2020 • THRIVE • 5