10 Healthy Snack Makeovers for Weight Loss and Energy.
Now that the Christmas season is over, many peoples thoughts are heading towards thinking about ways to loss weight. Most people struggle with the snacking in between meals and tend to choose the wrongs things. Here are a few tips to help you to regain that ideal body size.
Regular Snack 1.
2 ounces (60 g) pretzels
Total Glycemic Load (GL): 33
Total calories: 216
Total Glycemic Load (GL): 33
Total calories: 216
Magic Snack 2.
3/4 ounce (20 g) pretzels
1/2 green apple with 1 tablespoon peanut butter
Total GL: 14
Total calories: 208
The Fixes
●Decreased the number of pretzels by more than half to limit refined carbs.
●Beefed up the snack with a filling piece of fruit and some peanut butter for blood sugar “staying power.” This snack will help you stay full longer than if you ate just the pretzels.
1/2 green apple with 1 tablespoon peanut butter
Total GL: 14
Total calories: 208
The Fixes
●Decreased the number of pretzels by more than half to limit refined carbs.
●Beefed up the snack with a filling piece of fruit and some peanut butter for blood sugar “staying power.” This snack will help you stay full longer than if you ate just the pretzels.
Magic Snack 4.
14 ounces (125 ml) low-fat mixed-berry yogurt topped with 2 tablespoons All Bran cereal
Total GL: 9
Total calories: 148
The Fixes ●Substituted yogurt for the cereal bar to slash the GL. Because these bars contain cereal, we often assume they’re good for us, but they’re often lower in fiber and higher in sugar than their cereal counterparts.
Added All Bran cereal on top for crunch and a bit of whole grain.
Total GL: 9
Total calories: 148
The Fixes ●Substituted yogurt for the cereal bar to slash the GL. Because these bars contain cereal, we often assume they’re good for us, but they’re often lower in fiber and higher in sugar than their cereal counterparts.
Added All Bran cereal on top for crunch and a bit of whole grain.
Regular Snack 5.
15 plain salted crackers
3 ounces (85 g) cheddar cheese
Total GL: 22
Total calories: 624
3 ounces (85 g) cheddar cheese
Total GL: 22
Total calories: 624
(Watch your portion size!)
Magic Snack 6.
6 whole wheat crackers
1 ounce (30 g) Swiss cheese
1 small pear
Total GL: 13
Total calories: 299
The Fixes●Switched to whole wheat crackers and cut the portion by more than half to decrease the GL.
●Limited the cheese to decrease saturated fat. Cheese is indeed a Magic food, but you need to eat it in moderation.
Added a piece of fruit to add back some calories. Because of its fiber and water, the pear will fill you up more than the crackers.
1 ounce (30 g) Swiss cheese
1 small pear
Total GL: 13
Total calories: 299
The Fixes●Switched to whole wheat crackers and cut the portion by more than half to decrease the GL.
●Limited the cheese to decrease saturated fat. Cheese is indeed a Magic food, but you need to eat it in moderation.
Added a piece of fruit to add back some calories. Because of its fiber and water, the pear will fill you up more than the crackers.
Regular Snack 7.
1 chocolate chip granola bar
Total GL: 14
Total calories: 163
Total GL: 14
Total calories: 163
Magic Snack 8.
1 cup light popcorn mixed with 10 peanuts and 1 tablespoon semisweet chocolate chips
Total GL: 8
Total calories: 160
The Fixes●Swapped the granola bar, filled with added sugar, for popcorn (a whole grain, high-fiber food) to lower the GL.
Added peanuts for a sugar-stabilizing dose of protein and “good” fats that will help you stay fuller longer.
Threw in some chocolate chips to satisfy your sweet tooth.
Total GL: 8
Total calories: 160
The Fixes●Swapped the granola bar, filled with added sugar, for popcorn (a whole grain, high-fiber food) to lower the GL.
Added peanuts for a sugar-stabilizing dose of protein and “good” fats that will help you stay fuller longer.
Threw in some chocolate chips to satisfy your sweet tooth.
Regular Snack 9.
14 jelly beans
Total GL: 27
Total calories: 150
Total GL: 27
Total calories: 150
Magic Snack 10.
15 dry-roasted peanuts
Total GL: 1
Total calories: 84
The Fix●Slashed the GL to almost nothing by substituting peanuts, which are satisfying and full of protein, fiber, and healthy fat, for jelly beans, full of nothing but blood sugar-raising sugar.
Total GL: 1
Total calories: 84
The Fix●Slashed the GL to almost nothing by substituting peanuts, which are satisfying and full of protein, fiber, and healthy fat, for jelly beans, full of nothing but blood sugar-raising sugar.
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