This article from Hungry Girl regarding updates to nutritional labels just came my way, and I actually saw the revamped format yesterday on hummus…with a much larger-than-normal, bold-faced font for the caloric numbers.
I don’t count my calories, let me be clear – for me, that’s a surefire way to get into trouble. Having had eating disorders once, I have the propensity to micromanage to the hilt when it comes to food. Nowadays I take the much healthier approach of NOT counting or keeping track. I DO, however, take note of the nutritional statistics – eating highly caloric foods, even healthy ones (think: avacado, nuts, salmon etc…) can add up on me quickly. So I appreciated being able to see the numbers more clearly without having to search.
The other cool thing about the change is that the serving sizes are being updated to a “more realistic” amount, AND the FULL amount (what’s in the package or container) will be listed. Portions can make a massive difference!
The other major change will be that the added sugar will be more clear – sugar is bad news, period, and too much can cause a whole host of health problems you definitely don’t want. Yay for being able to seeing those details more vividly – the more educated we all can be, the more healthy also!
I don’t know about you but I love to eat. Most of the time I find that people don’t believe me, often retorting with a snide “oh yeah, right.”
I am generally a clean eater, and after all I’ve been through, I can’t say that I love food in the same way. But. . .YES. . .I LOVE to eat, and I could easily eat too much. Volume is key for me – I need to feel full or I will just keep munching.
It can get a little frustrating when people say “oh, but you work it off.” Or, “you do so much that it doesn’t matter – you can have what you want.” Actually….
If I eat too much (and for each of us, that amount will vary), I will see it on my waistline. Most of the time I am clean, healthy, and quite active…but it takes work for me. I can’t just eat whatever I want and hope that my exercise routine will balance it out – I don’t get off so easily, and frankly very few people do. So what helps? Being educated! I know that I will be hungry so I try to figure out what I can do to:
A.) Not feel like I’m starving all the time…
B.) Stick to my goals
That’s where being educated about nutrition, and my own personal needs, comes in to play. Keeping in mind that I am not a nutritionist or medical professional, these are some of the snacks I have found to help me manage my hunger. . .and my waist size!
- Fresh Fruit or Fruit Salad – I don’t eat a ton of fruit. I prefer vegetables, and I don’t want to go overboard on the sugar. But having some fresh fruit can help satisfy a sweet craving, without causing you to pack on the pounds you might with a candy bar or other deserts! (Dried fruit is also a culprit, having much more concentrated sugar per serving than the fruit when it is fresh.)
- Berries with a dollop of Yogurt – Sweet, plus a little protein, and lots of antioxidants.
- EatPops or something similar – I loved these when I read about them! Healthy, not at all crazy in the calorie department, refreshing and sweet. I also love the Almond Dream bites, in moderation, since I’m a chocolate fan. If you don’t want to spend on prepared, you can always blend and freeze your own.
- Cooked or Baked Fruit – so many great recipes out there that turn regular fruit into something sassier! I sometimes slice and apple, add cinnamon and sometimes a dash of sweetener and bake in the convection oven until warm and slightly softer.
- Peanut or Nut Butter – There are some nice brands who offer single serving packages – Some have up to 200 or so calories, so be mindful of that (it is about what you’d get in one serving from a jar, but you can’t go overboard with one package!) I have seen some that just have 90, which I like better. Either way, you get heathy fats with a nice dose of protein. You can add a little to some apple slices for extra sweetness.
- Sugar Free Chocolate – Not the best nutritional option but sometimes one sugar-free peanut butter cup helps stave off inhaling something much worse, and in much higher quantity!
SALTY and SAVORY
- Hummus with Baby Carrots – I like to put a bit of hummus in a bowl with some carrots (or other veggies) so I’m not eating right out of the container (which might cause me to eat too much.) Raw veggies can be tough on the tum, so just be mindful of the ones you choose. Broccoli and cauliflower that hasn’t been cooked, for example, can cause some digestive troubles.
- Greek Yogurt or Cottage Cheese – I can no longer do dairy, so this is out for me. BUT…these are excellent choices, giving you a nice amount of protein per serving. Only thing to watch out for is extra sugar, as some Greek yogurts are sneaky.
- Nuts (Almonds, Pistachios) – Nuts are a great option BUT… But, but, BUT…you HAVE to be mindful. Nuts are calorically dense and incredibly easy to overdo. Many brands offer 100 calorie bags, which are a fabulous idea. You can certainly portion out your own, but buying the ready-made is a great option. Pistachios are one of the best where calorie and protein per serving is concerned.
- Muffin-Tin Egg Frittatas – Not everyone loves eggs, but these are a ton of fun. You can make them with egg whites, egg beaters, whole eggs, a mixture…whatever! Add in a few sprinkles of soy crumbles, low-fat turkey, steamed vegetables, even salsa, and you have a dozen awesome “bites” for later! Sometimes I want to much on something, and this will do the trick.
- Shrimp Cocktail – Lots of protein, not a ton of calories. A little bit of cocktail sauce and spices are okay, and won’t break the bank (whereas something like tartar sauce will.)
- Beef or Poultry Jerky – One has to be mindful about the salt content here, and it is always good to look at ingredients to be sure there aren’t crazy preservatives. But this is one of those savory protein snacks that can come in handy when you need to nosh.
- Turkey or Chicken Slices – I’m careful to avoid nitrates here, as many deli meats are laden with such preservatives. Organic is great if you can come by it, but just being mindful of the ingredients is a good idea. You get a lot of protein for not a ton of calories, so you will feel satisfied longer. Roll them up and dip in mustard, siracha sauce, salsa…!
- Sliced Chicken Breast or Lean Meat – I love ground chicken. I will eat it for breakfast, lunch, dinner, AND for a snack. Nothing wrong with having lean meats when you are hungry! I mix mine with a hefty dose of steamed veggies (remember: VOLUME) for a snack when I feel I’m teetering on “ravenous.” You can also pair with greens or add to a light broth for volume.
- Popcorn – Okay, so it isn’t the best snack nutritionally speaking… But there are brands that have as little as three ingredients (think a touch of salt, popcorn, and a dash of olive oil) that you can have in more quantity without going overboard. Air popping your own is a great idea also (love the microwave ones but many contain some incredibly unhealthy chemicals, so best to avoid as much as possible!)
- Chips and Salsa – Crunchy, salty, maybe a little spice… What to watch out for here is having too many! Just take a few and put them in a bowl – sometimes just the act of portioning it out makes you feel like you are having more, or a special treat, instead of wolfing down the whole bag mindlessly.
The key with any of these is to just be mindful of portions – when you can either prepare a smaller portion of what comes in a HUGE bag…OR…you can get ready-made items (such as the 100 calorie almonds), you will find you can stick to the plan a little better. There are also a ton of wonderful blogs with recipes for lower calorie snacks (I prefer those also high in protein because that’s what my body needs.)
A few of the snacks I take on trips here and here.
I also have a ton of fun recipes bookmarked here.