If you've started skipping meals or snacks because you're struggling with your weight, please reconsider: You might actually be better off opting for a snack.
According to more than a few research studies I've read over the years, I can recommend that you eat the following:
* a healthy snack or "mini-meal" every 3 to 4 hours during the day: Snacking helps stabilize your blood sugar and energy, while it lowers your risk of overeating or binge eating during your next big meal
* portions of meat, chicken, fish, or tofu no bigger than a deck of playing cards
* fist-size helpings of pasta, rice, or potatoes
* 1/2 plateful of vegetables with every large meal, which will prevent your pancreas from triggering a surge of insulin
Many of my favorite (tasty and healthy) snacks combine sources of protein and carbohydrate for energy, balance, and a better feeling of fullness.
Snacks that are good sources of protein
You can get 1 to 2 ounces of lean protein from:
* 1/2 cup of low-fat cottage, ricotta cheese, or plain low-fat Greek yogurt
* 1/2 cup of egg whites (note: up to 3 whole eggs per week is okay, even if you're watching your cholesterol)
* 1 cup (or 8 ounces) of skim or 1-percent milk, or of low-sugar soy milk
* 1 to 2 ounces of string cheese or other low-fat cheese (e.g., Jarlsberg lite, Alpine Lace®, part-skim mozzarella, Laughing Cow®)
* 1 to 2 tbsp of all-natural peanut butter
* a handful of raw nuts (e.g., almonds, walnuts)
Good carbohydrate sources
Grains:
* 1 to 2 slices whole grain toast, pita bread, or high-fiber English muffin (look for at least 3 grams of fiber and 3 grams of protein per serving)
* 1 serving high-fiber cereal (e.g., KashiTM, Fiber One®, All-Bran®) or high-fiber crackers (e.g., WASA®, ak mak®, KashiTM)
Fruits:
* 1/2 to 1 cup of fresh fruit: Berries contain the most fiber and water overall and are fairly low in calories, but I also love the nutrition and taste of fresh mangos and papayas, chock full of potassium and vitamin C.
Vegetables:
* celery with all-natural peanut butter or a soft, low-fat cheese
* fresh baby soybeans in the pod (edamame), loaded with both protein and fiber, for a filling snack or even a meal
According to more than a few research studies I've read over the years, I can recommend that you eat the following:
* a healthy snack or "mini-meal" every 3 to 4 hours during the day: Snacking helps stabilize your blood sugar and energy, while it lowers your risk of overeating or binge eating during your next big meal
* portions of meat, chicken, fish, or tofu no bigger than a deck of playing cards
* fist-size helpings of pasta, rice, or potatoes
* 1/2 plateful of vegetables with every large meal, which will prevent your pancreas from triggering a surge of insulin
Many of my favorite (tasty and healthy) snacks combine sources of protein and carbohydrate for energy, balance, and a better feeling of fullness.
Snacks that are good sources of protein
You can get 1 to 2 ounces of lean protein from:
* 1/2 cup of low-fat cottage, ricotta cheese, or plain low-fat Greek yogurt
* 1/2 cup of egg whites (note: up to 3 whole eggs per week is okay, even if you're watching your cholesterol)
* 1 cup (or 8 ounces) of skim or 1-percent milk, or of low-sugar soy milk
* 1 to 2 ounces of string cheese or other low-fat cheese (e.g., Jarlsberg lite, Alpine Lace®, part-skim mozzarella, Laughing Cow®)
* 1 to 2 tbsp of all-natural peanut butter
* a handful of raw nuts (e.g., almonds, walnuts)
Good carbohydrate sources
Grains:
* 1 to 2 slices whole grain toast, pita bread, or high-fiber English muffin (look for at least 3 grams of fiber and 3 grams of protein per serving)
* 1 serving high-fiber cereal (e.g., KashiTM, Fiber One®, All-Bran®) or high-fiber crackers (e.g., WASA®, ak mak®, KashiTM)
Fruits:
* 1/2 to 1 cup of fresh fruit: Berries contain the most fiber and water overall and are fairly low in calories, but I also love the nutrition and taste of fresh mangos and papayas, chock full of potassium and vitamin C.
Vegetables:
* celery with all-natural peanut butter or a soft, low-fat cheese
* fresh baby soybeans in the pod (edamame), loaded with both protein and fiber, for a filling snack or even a meal
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