Studies have shown that people who eat between meal snacks have lower total blood cholesterol, including lower LDG (bad) cholesterol, than those eating the traditional 2/3 meals per day and this is equivalent to a lower risk of heart disease. Eating small, healthy snacks between meals is beneficial to the reduction of insulin production and is instrumental in fine-tuning the control of blood sugar.
An active lifestyle is encouraged for general good health and is one of the important necessities in the reduction of cellulite. Snacking between smaller portions of main meals provides regular fuel for muscles and gives time for adequate digestion. It also avoids the discomfort experienced after gorging a large meal.
The best snacks to eat are sliced fruit, raw vegetables, or wholegrain bread with dips.
Cheese, yogurt and nuts are all beneficial.
At least two snacks per day (mid morning and afternoon) should be encouraged as an aid to weight control as long as the total energy consumed in one day is not greater than the energy utilized.
Suggestions for healthy snacks:
- Blueberries (for fiber) and Greek yogurt for calcium.
- Cottage cheese (with only 4% milk fat) for protein and fresh pineapple.
- Wholegrain crackers and cheese.
- Bran crispbread and a pack of Justins chocolate almond butter (bought in squeeze packs).
- Devilled eggs. (Keep boiled eggs in fridge for quick preparation)
- Instant oatmeal, microwaved with water.
- Sliced carrot sticks with hummus.
- Whole wheat crispbread with sliced apple and cottage cheese.
- Ranch salad dressing dip with choice of cherry tomatoes, radishes, celery and carrots.
- Cherry tomatoes and toasted pine nuts.
- Raw peas and parmesan cheese (full of vitamin C)
- Tuna in oil and vinegar marinade, seasoned with basil and sundried tomatoes.
- Black bean soup, microwaved with bits of broccoli, zucchini and tomato.
- Green olives stuffed with blue cheese.
- Sliced apple with natural peanut butter (the kind you stir)
- Banana and natural peanut butter.
- Bag of popcorn.
- Parmesan popcorn (2 spoons of cheese to 4 cups of popcorn) with added oregano.
- Sliced cooked turkey wrapped around an apple slice.
- 10 pecan halves with one cup of no.sugar apple sauce.
- Frozen grapes. (leave only for a few hours in the freezer)
- Pretzels and honey mustard.
- Tomato slices with mozzarella, basil and olive oil.
- Cinnamon cookies and a cup of green tea.
- Greek yogurt and honey.
- Sweet potato (microwave 8 minutes) topped with plain yogurt and cinnamon.
- Pistacio nuts (vitamin B)
- Raspberries (vitamin C)
- Mini Pizza. Top wholegrain muffin with tomato sauce, chopped veg and grated mozzarella cheese. Broil until toasted.
- Tortilla with refried beans, tomato sauce and grated cheddar cheese.
It will be noted that many of the suggested between meal snacks can also be served as nibbles when entertaining party guests.