Savvy snacking can be good for your waist

If you snack daily, you’re among friends. A recent survey conducted by Mintel uncovered that:

Interestingly, about one-third of those surveyed are snacking on more healthier foods than they did last year, yet the majority of those in the study also wished they had more healthy snack options. These folks are hunting for nibbles that are both nutrient-rich and calorie-controlled.

Savvy snacking between meals can be both healthy and waist-friendly if the planned snack contains protein, fat and/or fiber — food components that help you feel fuller longer. This type of a snack can help you avoid becoming so hungry during the day that you impulsively over-consume calories at the next meal. Cutting total daily calories will help you shed excess weight.

Here are my top five healthy, savvy snacks that take little, if any, preparation:

Olives. A staple of the heart-healthy Mediterranean diet, savoring black or green olives mid-afternoon can help you dreamingly feel as though you are in Sicily rather than staring down ugly monthly reports. Ten small olives provide a mere 37 calories of heart-healthy fat and some fiber, as well as iron, a mineral many women are falling short of daily. Bonus Tip: Add an ounce of a light cheddar or mozzarella cheese to this snack to add some tummy-filling protein and bone-strengthening calcium.

Nuts. Don’t leave home without them, as this perfect snack provides protein, healthy fats and fiber. Keep to an ounce serving, which is the equivalent of a petite handful. Bonus Tip: Research suggests high-fiber almonds may actually contain 20 percent less calories than previously thought. It appears their rigid cell structure prevents some of the calories in the nut from being absorbed. If you can’t absorb them, the calories don’t count. In essence, your mouth enjoys it, and your hips avoid it.

Navel oranges. These Mother Nature, sweet-as-candy gems are rich in hunger-satisfying fiber (almost 4 grams) while almost meeting your daily need of vitamin C. When on-the-go, bring along a high-fiber, 70-calorie navel orange for a snack that will fill you up before it fills you out. Bonus Tip: Pack the orange in a sandwich baggie so you have a pouch to collect the uneaten rinds.

Red peppers and salsa. Since most Americans fall short of their daily vegetable needs, this is an easy fix to this problem. At a mere 35 calories, a fiber-rich red pepper can sweetly replace higher calorie chips. Dunk the pepper in half a cup of salsa for a zesty afternoon snack for less than 70 calories for both. Bonus Tip: Quarter the pepper to create hefty wedges that double as a spoon to scoop up the salsa.

Popcorn. Who knew that popcorn was a whole grain and provides 5 grams of fiber for only 100 calories, the equivalent of 5 cups popped? This warm and cozy, crunchy snack is perfect for fighting the afternoon hungry horrors. Bonus Tip: If you can entice everyone in your office to synchronize their afternoon microwave popcorn popping, your office would smell ridiculously delicious. Double Bonus Tip: Purchase the 100-calorie snack pack to control your calories, or share a larger bag with your co-workers and make some friends.

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Savvy Snacking Can Be Good for Your Waist originally appeared on usnews.com

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