Rosalee Brown
Snacks are considered a part of a healthy day's meal and can contribute to a healthy nutritional intake. However, they should fall within the realms of healthy foods, not be highly processed, high in sugars, sodium and fats.
Snack combos
Here are some popular foods, combined for flavour and quantity, and therefore should not greatly increase your caloric intake if your main meals are not too large.
Dried fruits - one ounce of raisins for example, has only 85 calories and 22 grams of carbohydrate. They taste good, are rich in fibre and can give you some much needed energy until your next meal.
Ripe bananas - a small two-ounce portion is satisfying to the palate, rich in minerals and in some vitamins and has only 52 calories and 12 grams carbohydrate.
Prunes - three prunes can serve many purposes including increasing your blood sugar and providing fibre. They are also delicious and have only 60 calories and 16 grams carbohydrate.
A cup/ mug of your favourite tea with one tablespoon of honey will both calm you and add some much needed carbohydrate to boost your energy; the honey is only 64 calories and 17 grams carbohydrate.
What about a cup of sugar-free gelatin dessert served with half cup of mango cubes? Refreshing, delicious and only 74 calories and 19 grams carbohydrate.
This is a favourite - a medium apple served with a quarter ounce of processed sliced cheese. The apple is 60 calories and 17 grams carbohydrate and 0.25 ounce of sliced cheddar is 29 calories.
Try two deli-thin slices of chicken breast wrapped around a two- ounce slice of pineapple. The pineapple will be 29 calories and 7 grams carbohydrate and the delicious deli slices, about 11 calories.
If you love nuts, munch on half ounce raw peanuts for 80 calories.
Three ounces of one per cent milk will be just five grams carbohydrate and 41 calories. Add half ounce dry oats and that will be 55 more calories and nine grams carbohydrate.
The ever faithful tough crackers are another favourite at about 70 calories and 5 grams carbohydrate. Serve with one teaspoon smooth peanut butter, and you add 32 calories, and one more gram carbohydrate and a good mix, but small amounts of healthy fats.
Another idea is water. Many times when we feel 'peckish', we just need to drink some water. Drink water often, especially between meals and when you feel hungry or combine water with these snack ideas to increase satisfaction.
If you are a snacker and know you usually feel hungry between your main meals, plan your snacks and have them handy to deal with the need to satisfy your hunger. You can do it!
Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
