[[Category:Food Selection and Storage]]
[[Category:Nutrition and Lifestyle Eating]]
== Steps ==
=== Making Nutritious Choices ===
#Choose vegetable-based snacks. Vegetables are low-calorie, low-fat, and naturally filling snacks. They are high in fiber and potassium and can help reduce your risk for various conditions. Try mini carrots, snap peas, marinated jicama sticks, fresh pea hummus, or parmesan-crusted zucchini fries. <ref> https://medlineplus.gov/ency/patientinstructions/000338.htm </ref> <ref> https://www.choosemyplate.gov/vegetables-nutrients-health </ref> <ref> http://www.health.com/health/gallery/0,,20900449,00.html </ref>[[Image:Choose Healthy Snacks Step 1 Version 3.jpg|center]]
#Choose fruit-based snacks. Fruit offers a nutritious option to curb your sweet tooth. They are self-packaged, easy to take on-the-go, and great for busy people. Try apples, bananas, raisins, fruit leather (with no added sugar), or grape tomatoes. <ref> https://medlineplus.gov/ency/patientinstructions/000338.htm </ref>[[Image:Choose Healthy Snacks Step 2 Version 3.jpg|center]]
#Choose snacks that are high in protein. Protein is an essential part of a healthy diet. It works to build tissue, muscle, and bones, and slows digestion, which keeps you fuller longer. Foods high in protein include fish and chicken, beans and legumes, nuts, kale, and whole grains. Try low-fat or non-fat greek yogurt with granola and fruit, hard-boiled eggs, Justin’s peanut butter packets, cheese sticks, edamame, or whole-grain protein bars. <ref> http://www.webmd.com/men/features/benefits-protein#1 </ref> <ref> http://www.health.com/health/gallery/0,,20855303,00.html#hardboiled-egg-0 </ref>[[Image:Choose Healthy Snacks Step 3 Version 3.jpg|center]]
#Choose snacks that are high in fiber. Among many health benefits, fiber-based snacks are very filling in small quantities. Foods high in fiber include oats, citrus fruits, beans, barley, whole-wheat flour, potatoes, and bran. Try spiced chickpea nuts, pumpkin seeds (still in the shell), an almond-honey power bar, or a cranberry-nut mini loaf with flaxseed. <ref> http://www.eatingwell.com/recipes/18403/nutrient-focused-diets/high-fiber/snacks/ </ref> <ref> http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 </ref>[[Image:Choose Healthy Snacks Step 4 Version 3.jpg|center]]
#Don’t exclude sweet snacks. Healthy doesn’t mean sweet-free. If you love dessert, make sure to incorporate something sweet. A few healthy ideas include fruit crumble muesli bars, nut butter brownies or the three-ingredient brownie, apple cinnamon yogurt bites, and strawberry oatmeal bars. <ref> http://www.fitnessmagazine.com/recipes/snacks/healthy-sweet-snacks/ </ref> <ref> http://wellnourished.com.au/category/healthy-sweet-snacks/ </ref>[[Image:Choose Healthy Snacks Step 5 Version 3.jpg|center]]
=== Limiting Calories ===
#Consider your portion size. Too much of a good thing can be harmful and overeating any type of food is unhealthy. Choose snacks in smaller portions that pack a punch. Snacks high in fiber and protein are more filling and have fewer calories. <ref> https://medlineplus.gov/ency/patientinstructions/000338.htm </ref>[[Image:Choose Healthy Snacks Step 6 Version 3.jpg|center]]
#Avoid processed and packaged snacks. These are full of empty calories and have a high amount of refined sugar and flour, fat, and sodium. They can also lead to fat gain, type 2 diabetes, fatigue, and food addiction. <ref> https://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/ </ref>[[Image:Choose Healthy Snacks Step 7 Version 3.jpg|center]]
#Avoid drinking your calories. Soda, juice, and smoothies are chalk full of sugar. Limit or exclude soda completely. Make or buy all-natural juice that has no added sugar. Try making your own smoothies by mixing healthy ingredients such as blueberries and spinach, strawberries, bananas, and oatmeal, or peanut butter and almond milk. <ref> http://www.fitnessmagazine.com/recipes/drink/smoothie/healthy-breakfast-smoothies/ </ref>[[Image:Choose Healthy Snacks Step 8 Version 3.jpg|center]]
#Mix healthy sweets with healthy snacks. Enjoying your sweets alongside filling and healthy foods reduces your overall sugar intake. Trail mix with M&M’s or chocolate chips, yogurt or chocolate covered nuts, or a berry mix with a sprinkling of brown sugar or all-natural honey are great options. <ref> http://www.besthealthmag.ca/best-eats/healthy-eating/100-calorie-ways-to-satisfy-your-sweet-tooth/ </ref>[[Image:Choose Healthy Snacks Step 9 Version 3.jpg|center]]
=== Shopping for Snacks ===
#Create a shopping list. Write down a list that eliminates unhealthy snacks and incorporates healthy snacks you want to try. Do your best to stick to the list, while also keeping an open mind to trying new things. <ref> http://www.webmd.com/food-recipes/features/10-tips-for-healthy-grocery-shopping#1 </ref>[[Image:Choose Healthy Snacks Step 10 Version 2.jpg|center]]
#Be prepared to spend more money. The unfortunate truth is that organic, sugar-free, and low-fat items are generally more expensive. If you rely on fresh fruits and vegetables, you may find that you’re shopping more frequently and having to replenish food items in larger quantities. <ref> http://www.webmd.com/food-recipes/features/10-tips-for-healthy-grocery-shopping#2 </ref>[[Image:Choose Healthy Snacks Step 11 Version 2.jpg|center]]
#Keep to the outer rim of the grocery store. This is where fresh fruit, vegetables, dairy, and fresh grains are stocked. The inner aisles carry processed and packaged foods such as potato chips, cookies, and frozen snacks. <ref> http://www.eatthis.com/best-supermarket-shopping-tips-ever </ref>[[Image:Choose Healthy Snacks Step 12 Version 2.jpg|center]]
#* Health food stores offer healthy options throughout the entire store. Feel free to wander unhindered!
#Read and compare the labels. If you want a packaged snack, make sure to read the ingredients on the label. A label that claims it has all-natural ingredients does not always mean it is a healthy choice. A common example is all-natural fruit juice, which is actually high in sugar. <ref> http://www.eatingwell.com/article/15605/deceptive-food-labels-how-to-know-whats-truly-healthy/ </ref>[[Image:Choose Healthy Snacks Step 13 Version 2.jpg|center]]
#Avoid indulgent purchases. Organic may be healthier, but it can still be an unnecessary and indulgent snack. Choosing a package of cookies just because they are organic will do nothing to improve your snacking habits. Stick with healthy food choices and avoid purchasing items that you can easily do without. <ref> http://www.eatthis.com/best-supermarket-shopping-tips-ever </ref>[[Image:Choose Healthy Snacks Step 14 Version 2.jpg|center]]
== Video ==
{{Video:Choose Healthy Snacks|}}
== Tips ==
*Remember to reward yourself with an occasional indulgence. We all need to treat ourselves to something special periodically.
*Make sure to eat before you leave for the grocery store! If you go shopping while hungry, you are much more prone to buying junk food. <ref> http://www.eatthis.com/best-supermarket-shopping-tips-ever </ref>
*Incorporate variety into your diet. Change your condiments every so often and shop for unusual fruits and vegetables. Look through cookbooks and magazines and try out new recipes.
* Catch yourself! Whenever you go to get something, think "Could I be eating something healthier?
*Oil is liquid fat, but it is the kind of fat that your body needs. Organic oils from olives, grape seeds, coconuts, sesame seeds, almonds, walnuts, and avocados are all good sources of nutrients.
== Warnings ==
*Be wary of the false effects of caffeine. Once your morning cup of joe wares off, you may end up feeling more run down.
*Avoid corn, cottonseed, and canola oils, as these are often genetically modified. Additionally, peanut oil has very high levels of pesticide residues.
*Stay away from anything that has high fructose corn syrup. This is an artificial sugar that contains several health hazards. Agave should also be avoided if you do not want fructose, as agave, advertised as a "healthy and natural" sweetener, also has a high amount of fructose. <ref>http://rationalwiki.org/wiki/Agave_nectar</ref>
== Related wikiHows ==
*[[Choose Healthy Nuts (for Women)]]
*[[Snack Healthily]]
*[[Eat Healthy]]
*[[Stop Eating Ice Cream]]
*[[Make Vegetable Biryani]]
*[[Be a Lacto Ovo Vegetarian]]
*[[Make a Sri Lankan Fruit Salad]]
*[[Make an Easy Chicken Salad]]
*[[Make Fruit Salad]]
*[[Eat In Class]]
*[[Choose the Right Chewing Gum]]
*[[Control Comfort Eating]]
*[[Stop Snacking Between Meals]]
== Sources and Citations ==
{{reflist}}
__PARTS__
No comments:
Post a Comment