Most people like to snack. There's just something truly satisfying about munching and crunching between meals. And although you may not think so, it turns out that snacking can actually be good for you and help you to lose weight.
Current research suggests that four to five small meals help maintain a more constant level of blood sugar, which helps keep your energy level up and keeps you from getting overly hungry. When you're ravenous you'll eat almost anything, and often these decisions are unwisely made (like that midnight pepperoni pizza that comes back to visit you the next day).
But snacking on good foods can be a real challenge when you're on a cafeteria food plan or when you leave your apartment at 7 a.m. and don't get home again until late into the evening. What can you buy that will taste good, give you energy, and be good for you?
If you want the most energy in the smallest package, you can't beat nuts. My favorite are raw, unsalted almonds, which you find ready-to-eat in plastic bags in the produce section of the supermarket. The nuts roasted in oil have only a few calories more than the un-roasted variety, and can be found in the snack food aisle, along with sunflower seeds. And don't forget the lowly peanut butter and jelly sandwich, a nutritious snack, especially if made with whole grain bread.
You can also grab a granola or trail mix bar. These bars give you the staying power of whole grains, and are often mixed with nuts and dried fruit. Whole grains satisfy longer than refined white flour because they fill you up with their extra bulk and take longer to digest. My favorite bar is the Nature Valley Trail Mix Bar, which has raisins, nuts, and no trans fat (one of the "bad" guys of the fat world). Other tasty treats are the many varieties of whole grain corn and rice cakes made by the Quaker Oats Company. I hear you groan, "Ugh! Not rice cakes!" But try them; you'll like them. They now come in caramel, chocolate, and, my favorite, white cheddar.
Fruit is a good snack that fills you up quickly because of its bulk (fiber), but doesn't have much staying power because of its low fat and protein content. But add a small handful of nuts, and you've got yourself a nutritious mini-meal. Harder fruits, like apples, can be carried about without much harm, but beware the dangers of sticking a banana into your backpack. The stink of a squashed, rotten banana may never come out! Here's where dried fruits make a big splash. They're lighter and easier than fresh fruit, and the variety can't be beat. Try figs, dates, raisins, dried apple rounds, and pineapples. Find these dried fruits in the produce section and in the snack food aisle of the supermarket.
"Great! So if I can get to a supermarket in between classes, I'm all set! What about those of us chained to the cafeteria meal plan?" Well, there are salads, raw vegetables, fresh fruit, and yogurt. A small bag of potato chips would be okay occasionally - just remember that the baked variety has fewer calories than the fried chips. And have you ever tried veggie chips? They cost a fortune, but are really delicious. For the most part, you'll find that most chips and cookies are laden with trans fat (the bad guy) and aren't your best bet for a snack. Pretzels, while not very nutritious, are at least free of both trans fat and saturated fat (the other "bad" guy of the fat world), and also provide a nice crunch. Bagels are okay, especially if you choose one with some seeds (sesame, poppy), whole grain (wheat, rye), or vegetables (onion, pepper). If you like cream cheese, try the light variety, which is lower in saturated fat.
And don't forget about pizza! There's a snack dear to most people's hearts. (But, unfortunately, not very good for most people's hearts.) The next time that you are eating pizza, try adding a salad on the side, order a veggie pizza, or ask them to go light on the cheese and sausage. You might even find you like the lighter pizza because it won't sit like a brick in your stomach for hours. You (and your roommate) will be happy to know that less saturated fat means less gas for most people. Again, try it.
Are energy and protein bars good snacks? These bars can be useful for athletes, but they're expensive as an everyday snack. The energy bars, which are mostly sugar, were developed to quickly replace the athlete's energy stores after hours of strenuous aerobic exercise. Protein bars have more protein and fat then the energy bars, and were developed to provide protein's amino acids to rebuild muscle fibers damaged after strength training. Both energy and protein bars contain between 200 and 300 calories, and tend to cost between $1.50 and $2 each, compared to 50 cents for a granola or trail mix bar. Also, most of these bars lack whole grains and have too much saturated fat. Balance Outdoor (Balance Bar Co.) and Flax and Soy Bar (Zoe Foods) are two energy bars that are lower in saturated fat and have some whole grains.
How about drinks as snacks? Fruit and vegetable juices give you carbohydrate calories for energy, and also vitamins, minerals, and other nutrients to keep you healthy. Fruit and vegetable drinks have water and sugar added to the juice, but they're still good for you. V8 Splash comes in mixed berry, tropical, and other flavors, all of which are delicious. Soft drinks, such as Coke, are empty calories - no nutrition for your money.
Fruits, nuts, pretzels, and pizza. There are so many good foods to enjoy. Eat up, eat well, and eat frequently. "Five a day" is not only the number of fruits and vegetables you should eat, but also the number of mini-meals you can eat and know you're doing your body good.
