This is an easy thing to do. Basically, you eat when you are hungry. But don't have a "meal". Eat what you used to eat as a "snack". But, you have to get a better idea of what a snack is. Have some carrots, pretzels, parmesan cheese and hummus. Have a bowl of oatmeal. Have a small salad with a bit of lean protein, such as chickpeas or tofu. Eat what you like. Just don't eat a lot of it. You want to eat until you start to feel just slightly full. This way, you will actually be hungry to eat 5-6 times a day.
"Grazing" may be good for you. Many nutritionists say grazing, or snacking on mini meals, may very well be a healthier way to eat than three large meals a day. "There is some evidence that people who snack in a wise sort of way may find weight control easier," says David J.A. Jenkins, professor of medicine and nutritional science at the University of Toronto. Further, the AHA points out, nibbling or snacking can be useful for diabetics because it keeps blood sugar levels more even without the big demand for insulin created by larger meals. Yet, with these health benefits, "Snacking has undeservedly gotten bad press," says Dr. Jenkins. And, despite positive research findings on the benefits of healthful snacks, advertisers continue to push calorie-laden snack foods high in saturated fat, salt and sugar.
Snack Tips
1. Stock up on plain popcorn, lowfat whole-grain crackers or bread, unsweetened fruit juices, fresh fruits and vegetables (cut them up right away so they are easier to eat when you get hungry), plain nonfat yogurt, lowfat cottage cheese, hummus, soy crisps, etc.
2. If a snack is replacing a meal, choose snacks that are more like meals, such as a sandwich or a hearty salad and a cup of soup.
3. Go easy on snacks that list sugar as the first ingredient.
4. Avoid foods that contain lard, beef tallow, palm, palm kernel or coconut oils - all high in saturated fat.
5. Plan snacks as a part of the day's food plan. This requires some planning ahead such as packing a yogurt cup or celery with peanut butter and sunflower seeds.
6. When shopping pick out fruits, vegetables and hard cheeses; you will be more interested in eating them if they are already in the house.
7. Set aside a "snack spot" in the fridge and cupboard; keep it stocked with nutritious ready-to-eat snacks.
8. Have snacks at regular times, such as midmorning and midafternoon. Don't nibble constantly during the day.
9. Avoid high sugar, fatty, and salty snacks, such as candy and soda.
10. Snacks are a good way to introduce new foods.
11. Plan snacks to help meet the suggested number of servings a day from the Food Guide Pyramid: 6 to 11 servings of bread, cereal, rice and pasta; 2 to 4 servings of fruits; 3 to 5 servings of milk, cheese and yogurt; and 2 to 3 servings of meat, poultry, fish, eggs, nuts, and dry beans. (56)
Snack Suggestions
1. Over a small baked potato, spoon 1/2 cup of salsa and 2 tbsp. of sour cream.
2. Heat up a pre-baked sweet potato or yam and top with a tsp. of Smart Balance Light and cinnamon.
3. 2 graham cracker squares each spread with 1 tsp of peanut or almond butter.
4. A wonderfully filling sandwich made of 1 slice reduced calorie bread, a thin layer of mustard, 2 tsp of apple sauce, lettuce and 1 slice of deli-style thin-sliced turkey or vegetarian substitute.
5. Lowfat quick breads and muffins, such as pumpkin, zucchini, banana, or raisin bran.
6. Non-sugared cereals, snack mixes made with popcorn and whole grain cereal.
7. Lowfat yogurt with fresh, frozen or canned fruit.
8. Smoothies with lowfat milk or yogurt and fruit (banana and peanut butter).
9. Whip up a salad with romaine or boston lettuce, tomatoes, cottage cheese, chickpeas, carrots, kidney beans, olives, and lowfat dressing.
10. English Muffin Pizza: whole wheat English Muffin with 2 tbsp. of tomato sauce, and slice up a lowfat mozzarella cheese stick. Add garlic powder. Broil in toaster oven. Yum!
Eating slowly will help prolong the enjoyment and probably will reduce the amount of food actually eaten. Avoid eating on the run by choosing a special eating place, sitting down, and focusing on the meal.
When you eat out, order an appetizer or soup and salad. You may be surprised how satisfied your body will be!
56. Barbara Farner Extension Educator, Nutrition & Wellness
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