Smart Snacking for a Healthier Diet

According to a recent report Americans are snacking more than ever before, and smart snacking is good news. The report found that the people with the healthiest diets snacks twice as much as those with less healthy diets.

Snacks boost your energy between meals and keep you from becoming overly hungry, which can lead to overeating at your next meal. If you choose wisely, snacks can be a source of essential nutrients that are part of a healthy diet.

Build a healthy snack by selecting one item from each of the three following categories:

• Fruits and Vegetables
• Protein and Dairy
• Whole Grains

Fruits and Vegetables

Most kids and adults don’t get the recommended daily amount of fruits and vegetables. The most recent Dietary Guidelines for Americans recommend that we fill half of our plates with fruits and vegetables. Including fresh fruits and vegetables in a snack is a great way to increase daily intake of these nutrient-rich foods.

Protein and Dairy

Protein is essential for building and maintaining muscles and has been shown to help control hunger. Dairy, meats, eggs, nuts and seeds are all sources of high quality protein. Dairy foods, like milk, cheese, and yogurt, are also important sources bone-building calcium. Choose low fat dairy and meats to limit the amount of saturated fat in your diet.

Whole Grains

The Dietary Guidelines recommend that we make half our grains whole grains. Whole grains are an important source of vitamins, minerals, and fiber.  Diets rich in whole grains have been linked to reduced risk of heart disease and better weight control.

Try These Kid-Approved Snack Ideas:

• Apple slices with string cheese and whole grain crackers
• Build-your-own yogurt parfaits with low fat yogurt, fresh berries, and whole grain granola
• Cucumber-Yogurt Dip with raw veggies and whole grain pita bread

Download this printable guide to building a healthy snack.

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Guest blog by Jessica Cox.

Jessica Cox is a Registered Dietitian and chef. She lives in Birmingham, AL, where she is the Culinary Nutritionist at eMeals, a meal planning service that helps busy families enjoy healthy dinners together. She creates original recipes that are both good and good for you, writes and edits meal plans, and styles food for photography. Follow Jessica on Twitter as she shares her passion for food and health.

Secrets to Cooking Healthier

Restaurants are notorious for monstrous portions, not to mention an abundance of fat and salt. You are less likely to get nutrient-rich foods which include low-fat dairy, fruits, vegetables, whole grains and lean meats through a drive through. If you are like most Americans, busy schedules and little time to prepare elaborate recipes keeps you stopping for takeout before you get home.  But when you cook your own meals, you have full control of the ingredients and portion sizes.

Tips that help make cooking at home healthier and tastier.

Go unrefined.

The 2010 Dietary Guidelines recommends ¼ of your plate should be whole grains. Choose instant brown rice over refined for a quick side dish. Switch to 100-percent whole-grain breads, cereals and crackers.

Eat more fruits and vegetables.

Half your plate should be filled with fruits and vegetables. Frozen and those canned in water are good options when fresh varieties are not available. Choose vegetables that can be steamed in the bag for convenience and mess free cooking.

Go meat less.

Meat is a great source of protein but can be expensive, time consuming to cook, and high in saturated fat. Eat a variety of foods from the protein food group like seafood, nuts and beans, as well as lean meat and eggs. Don’t forget low fat dairy provides a unique combination of protein and eight other essential nutrients. One cup Greek style yogurt packs 15 grams of power protein as much as 3 oz. of chicken.

Even though we would all like a magic bullet for weight control, it takes some self-control. Always eat a balanced portion and take the time to enjoy the food you prepare with people you love. Make an effort to skip the drive thru and cook at home.

Rebecca A. Turner, MS, RD, LD