Are you looking for ways to improve your health and prevent overeating? Then consider the current guidance from the Academy of Nutrition and Dietetics which recommends that adults eat one to two nutrient-rich snacks a day that contain approximately 200 calories or slightly less. This meets the needs of most adults, but you may need to adjust slightly the number of calories based on your physical activity level and how your calories are divided into your other meals.
Recommended snacks includes nuts like pistachios or almonds which are high in many nutrients that satisfy hunger such as protein and healthy fats and other nutrients which are lacking in the typical American adult diet such as fiber, magnesium, potassium, and vitamin E. Vitamin E helps make for a heart-healthy snack as this nutrient is thought to slow the development of plaque in your arteries, which can lead to coronary artery disease. Additionally, many nuts are high in antioxidants, especially pistachios which may help prevent cancer, heart disease, and other diseases. Of course, remember to keep your servings of nuts to 1 oz as a great snack under 200 calories which is equal to approximately 49 pistachos or 29 almonds.
Another benefit of nuts is that they are portable snacks that don't need refrigeration, and they fit well in a container or in the glove compartment of your car to pull out when you are hungry.
Other snacks which are strongly recommended include those that contain fruits and vegetables served with a protein rich dip like hummus, or peanut butter or a low-fat yogurt with fruit. These foods contain lots of fiber which makes you feel full, so you eat less and are less likely to overeat between meals.
For healthier snack ideas, go to the www.kidseatright.org.