Behold snacks. We love ‘em, we crave ‘em and sometimes we curse them when they derail our best intentions for healthy eating. On the other hand, smart snacking can keep stomach growls at bay, fill the gap between meals and supply essential vitamins and minerals, too.
Savvy Snacking – Think of snacks as mini meals that can help you meet your nutrient needs for the day – without tipping the scale. A small study published in the International Journal of Obesity found that when 82 young healthy and normal weight individuals consumed 25 percent of their total daily energy from snacks for eight weeks, no significant weight gain resulted because the participants accurately compensated for the consumption of those snacks in the rest of their diets. The research supports the notion that healthy snacks can be incorporated into the diet without detrimental weight gain effects.
Give your Snacks a Makeover with Pistachios – A serving of in-shell pistachios provides 6 grams of plant-powered protein for 160 calories. Pistachios are one of the lowest calorie nuts and they are nutrient-rich. Additionally, in‐shell pistachios may take longer to eat, so the consumption time may be slowed. Pair your pistachios with another nutrient-rich snack like vegetables, as preliminary research suggests that eating a combination snack may help you to feel full while consuming fewer calories.
Get more pieces per serving – In the world of savory snacks, pistachios offer 49 nuts per serving, while a snack such as potato chips offers just 15 chips per serving. Also, when it comes to nuts, look no further than pistachios for the most nuts per serving – cashews offer just 18, and walnuts, 14 halves. Wouldn’t you rather munch away on 49 pistachios?
How do you incorporate snacks into your daily schedule?
1 Viskaal-van Dongen M., Kok F.J., de Graaf C. Effects of snack consumption for 8 weeks on energy intake and body weight. Int J Obes (Lond), 2010, 34(2):319-26.
2 Wansink, Brian, PhD, Mitsuru Shimizu, PhD, and Adam Brumberg, BS. “Association of Nutrient-Dense Snack Combinationswith Calories and Vegetable Intake.” PEDIATRICS Vol. 131 No. 1 January 1, 2013, pp.22-29.