Here’s the deal, it’s OK to snack! In fact, having small snacks between meals is even encouraged. Why? Well, you stave off those blinding rage hunger pangs that send you in to that cataclysmic space where you will eat anything. All of the donuts! All of the potato chips! All of whatever you left behind in the fridge at work! All of it right now!
But when you have a small snack, made of quality ingredients or that is nutritionally dense, you’ll actually feel satisfied. You’ll give your body more of what it needs. And to boot, when lunch or dinner actually rolls around, your eyes won’t be bigger than your stomach and you’ll eat a reasonable amount of food.
See, snacks have a purpose that’s far more valuable than giving your hand and mouth something to do while you binge watch Netflix on a Wednesday night. We’ve got 24 snacks that are actually good for you, that will keep you satisfied, and don’t have more than 200 calories.
Have a measly 7 Cheetos at 46 calories, or any one of these more satisfying snacks for around 50.
1 clementine – 35
1 cup Angie’s Boomchickapop – 35
12 pistachios – 48
1 Tbsp. hummus + 4 baby carrots – 49
Laughing Cow Sun-Dried Tomato and Basil with 1 cup cucumber slices – 50
4 oz. natural applesauce cup – 54 (more…)
By Janis Jibrin, M.S. RD, Lead Nutritionist for TheBestLife.com
Having trouble getting your portions under control? Here are five tactics to help you rein them in.
Get enough sleep. When you’re sleep-deprived, you’re likely to feel hungrier because your body produces more appetite-spiking hormones and fewer “I’m full” signals. For instance, a German study found that after just four nights of sleeping seven, six, six and finally just four hours, women took in 20 percent more calories than they did after getting eight hours of sleep. For most people, seven to eight hours is ideal.
Don’t wait too long between meals. You know what happens when you do—you become ravenous and devour everything in sight! Make sure to carry a nut and seed bar or another 150- to 200-calorie snack for when you’re stuck in a meeting, on a plane, or in another situation where having a meal isn’t an option. (more…)
By Janis Jibrin, M.S., R.D., lead nutritionist for The Best Life
How long does it take you to eat a cookie or a chocolate bar? Maybe 30 seconds? You’re left feeling like you could have about five more before you even start to feel full. While I love those treats—and do indulge in them—I alternate them with low-calorie sweets that I can savor for longer. Here are some of my favorites, ranging from 125 to 165 calories.
Biscotti dipped in tea. I just had one, in fact, and timed myself: Nearly four minutes! Dip the tip of the cookie, let it cool a little, bite, chew (chewing takes even longer if it contains nuts, as my 125-calorie chocolate hazelnut variety did), have a sip or two of tea, repeat. They’re not hard to make, as you can see from this Chocolate Dried Cranberry recipe.
Homemade strawberry shortcake. I slice a 3-inch square piece of store-bought cornbread in half lengthwise, spread each piece with strawberry jam (about a teaspoon total) and slather on 1/3 cup 0 percent Greek yogurt mixed with a teaspoon of honey. Then I top the pieces with 1/3 cup strawberries. I haven’t timed myself, but this must take at least twice as long to eat as a cookie. (more…)
Students are going back to a healthier school environment this year, as schools continue to advance Healthy, Hunger-Free Kids Act of 2010. Last year, USDA added more fruit, vegetables and whole grains to the school lunch program. This year, those healthy advancements extend to school vending machines and school stores. Expect to see more of the foods we should encourage – whole grains, low fat dairy, fruits, vegetables and leaner protein – and less of the foods we should avoid – sugary, salty and fatty items. Read the guidelines in Smart Snacks in School, the USDA’s guide to the new nutrition standards.
Download this Printer Friendly Version for your home or classroom.
We took those guidelines one step further by translating them into brand name foods to help busy parents and even teachers know what to look for at the store. Our list contains only foods that meet the new standards. There are no cookies or soda (too much sugar), nor meat jerky (too much salt), and several snack bars didn’t make the cut because they exceed the 200-calorie limit. While our list doesn’t include every acceptable packaged food on the market – and let’s make it clear, we love snacks made at home from healthy, fresh ingredients – we hope our list will help school administrators, teachers and parents to identify better-for-you commercial snacks that are more apt to promote our kids’ healthy lifestyles. (more…)
Snack time around my house isn’t very typical. Little Debbie isn’t welcome and neither is her recently recovered friend, Hostess. Nutrition is key, but we can’t just munch on dry rice cakes either. When we find a tasty snack that passes the healthy test, we get excited and want to share the good news. We have nothing but high praise for Vegan Cuts and their snack boxes.
Vegan Cuts is web-based company that is dedicated to promoting vegan products, not just foods. They have a great way to sample many of their favorite products in the form of their snack boxes. It’s the newest entry in a growing trend of monthly subscriptions that deliver a fun box to you each month. Theirs is filled with food and products that all fit the vegan lifestyle. The subscription is $19.95 per month and has free shipping in the U.S. Each monthly box comes with about 7-10 items. In addition to being vegan, the contents are about 80% gluten-free too.
Each box is different and allows the recipient to try out new things each month. My box came with several snacks, a few drink mix-ins, and even some vegan lip balm. (more…)
No season is better served with snacks than summer. It’s a time of great movement and activity, so refreshments must always be on hand. I’m not talking about a platter of hors d’oeuvres or charcuterie, but those little pocket-sized morsels of goodness that sustain you between meals. Several brands have sprouted up in recent years with a new-found dedication to making healthy treats. Gone are the preservatives, chemicals, and corn syrups of yesteryear. Modern munchies have organic ingredients—often so few that you can count on one hand—and are void of the complex, genetically engineered foodstuffs commonly found in the convenience store snack aisle.
We rounded up a handful of brands that are redefining snacking in the 21st century. Below are healthy food options that are legitimately delicious, because we’ve noshed on them ourselves, and they’ll keep your friends and family smiling as you scoot through summer.
Crispy Green Freeze Dried Fruit Snacks
With a full serving of fruit in every easy to tote bag, these brilliantly flavored, 100% fruit treats are the perfect summer snack. The nut-free, fat-free, and cholesterol-free fruit snacks contain only 55 calories per serving and come in flavors like crispy apple, mango, asian pear, banana, cantaloupe, pineapple, and tangerine. It’s real fruit and really tasty.
NatureBox is an amazing site where we are happy to contribute some of our favorite recipes. The folks over at NatureBox are focused on helping people find the healthiest, best-for-them snacks possible, and you know we love a good, healthy snack! Primarily, they do so by sending a box full of healthy, delicious snacks to their clients in a monthly subscription box. Their all-natural food combinations are a great way to start a healthy-eating journey. They also share great recipes on their blog for those who want to make their own healthy foods at home. We love what they’re doing to encourage eating more healthfully, and hope our recipes provide you with a little inspiration.
Click through each link to discover our exclusive recipes for NatureBox. You may just find something you want to make today!
As the summer heat bears down on us, we’re all looking for ways to cool down. Perfect for summer sipping, our Fizzy Limeade will have you cooled and refreshed. Simple to make with just a few steps and ingredients, our limeade can be customized to suit any flavor palette. Mix your favorite sweetener with water and add lime juice and club soda; it’s as easy as that! (more…)
The non-GMO movement is gaining steam as more companies are pushing for better labeling of products that contain GMO labeling. Some are even declaring themselves completely free of GMOs. Ben and Jerry’s became the second major food company, after Whole Foods, to commit to only non-GMO products. They plan to work on the transition through the rest of the year and complete it in 2014.
Several Ben and Jerry’s flavors are already GMO free, including Chocolate, Vanilla, Cherry Garcia, and Mint Chocolate Chunk. That flavor list will slowly expand over the course of the year as ingredients are switched to non-GMO and Fairtrade Certified. Now that you can buy ice cream without having to worry about GMOs, why not try some other non-GMO snacks this summer? We’ve put together a list of some brands that are committed to great, natural food. (more…)
Spring sports are a great way for kids to enjoy the warmer weather and get active. What is not so great are some of the snacks that are provided after practice or a game is done.
Kids do need to refuel after practice, but healthier choices can be made than the snack cakes and soda that are usually made available. Registered dietitian Mary Hartley, our resident nutrition expert, recommends fruit, yogurt, hummus with pita and vegetables, or healthy homemade muffins as wholesome foods that make good after-practice snacks. She warns against soda, candy, chips and other processed foods that contain a lot of sugar and fat. Though eating something after practice is an important step in refueling the body, it shouldn’t take priority over hydration.
After a long practice, it is most important for kids to rehydrate. “Water is fine, but if heavy sweating is an issue, have a sports drink,” said Hartley. She also recommends chocolate milk as a good drink for refueling muscles because of its ratio of carbohydrates to protein. Chocolate milk can also be a good substitute for sugary snacks by providing kids the nutrition they need and satisfying a craving for something sweet. (more…)
By Janis Jibrin, M.S., R.D., TheBestLife.com lead nutritionist
I snack on the same stuff that I recommend to clients and readers: fruit, yogurt, lattes, nuts, carrots and other raw vegetables. But I also concoct more offbeat snacks that I don’t tend to recommend because they might seem too weird or too health-foody to someone just coming off a potato-chips-and-snack-cake habit. I figure you DietsInReview.com readers have seen it all…and might even enjoy some of these yourselves.
Numi Organic Savory tea (5 calories; available at Whole Foods)
Nutrition highlight: the Broccoli Cilantro has 90 percent of the Daily Value for calcium and the Beet Cabbage has 20 percent (I haven’t tried the four other flavors yet)
How to: Steep teabags in boiling water for 10 minutes. (more…)