Guilt-free SNACKING: The science and the solutions

Who doesn’t love a snack?

But the in-between-breakfast-and-lunch-or-lunch-and-dinner-or-dinner-and-bedtime nosh we all love dearly can make or break a perfectly “on-Plan” day. Clearly this subject deserves some serious consideration, so that is exactly what we will do in this post!

So what do I look for in a snack? Two simple things.

High fiber—I want something that is going to fill me up and get me through to my next full meal. It might sound gross, but fiber-rich foods can make you feel full because they absorb water and swell inside you. Unlike insoluble fiber, which quickly moves food through your body, soluble fiber tends to stick around a while, keeping you full and satisfied. Here are some soluble fiber-rich foods (or components of foods) to look for when you are poking around the fridge for something to munch on in between meals:
· Oats
· Brown rice
· Barley
· Oat bran
· Dried beans and peas
· Rye
· Seeds
· Vegetables (especially carrots, corn, cauliflower, and sweet potatoes)
· Fruits (especially apples, strawberries, oranges, bananas, nectarines, and pears)

High water content—Everyone knows you should get your eight glasses of water a day, but there is more to water than simply staying hydrated. When water is bound to food, it slows down the absorption and gives a longer lasting feeling of fullness in your belly.

Foods with high water contents are KEY to my entire “eat more weigh less” success story. Think about it! You could eat a pound of blueberries or a pound of pretzels—each would make you feel equally satiated because you have eaten the same weight of food. However, the blueberries have fewer calories because their water content naturally displaces calories. Foods with high water content increase the fullness factor and at the same time contribute fewer calories. Foods that have lots of water tend to look larger, too, and the higher volume of these foods provides greater oral stimulation. In other words...eat more and weigh less.

Fruits and vegetables are not only high in fiber, they are high in water content, so they are clear SNACKING CHAMPIONS, but mix up your snacking with high-water heroes like broth-based soups, oatmeal, and yogurt.

So what are some of my favorite snacks?

I love taking high-fiber, high-water content veggies (thick raw cucumber, zucchini, or squash slices or celery sticks work best) and dipping them in low calorie dips (always under 2 points per serving!) My bread bowl dip and roasted red pepper hummus are my favorites (recipes at the end), but I have been known to dip my veggies in fat-free salsa, too, for a completely guilt-free snack. Don’t knock it until you try it.

I am a sucker for chips and crackers, and I found these little guilt-free jewels! Paired with a wedge of laughing cow cheese…can’t be beat! Or feel even fuller by dipping apple slices in your laughing cow wedge! The Original Swiss is best with fruit, but the other flavors are great with veggies and these yummy crackers.

Edamame. If you haven’t chowed down on a cup of steamed and lightly salted soybeans lately, you are missing the boat, people. These guys are packed with fiber, protein, vitamins, and minerals. A half-cup of shelled edamame (or 1 and 1/8 cup in the shell) is 2 WW Point, 120 calories, 9 grams of fiber, 11 grams of protein, and only 2.5 grams of fat. One cup of edamame in the shell is only 1 WW Point.

Dill pickles. Straight out of the jar. I love these guys! One pickle is free of charge in points (usually about 15 calories) and has 2 grams of fiber and a very high water content for that extra-full feeling.

Fiber One yogurt. Zero points and just 50 calories for this high-water AND high-fiber hero! Peach is the best flavor for sure.

Zero-Calore Soups. Lots of water AND vegetables. Nuff said!

Here are my favorite doctored WW recipes for dip EVER:

Bread Bowl Dip
2 points per ¼ cup; Serves 12
You don’t HAVE to have a bread bowl for this delicious low-calorie mess—in fact I recommend a bunch of fresh veggies cut into thin strips.

Ingredients
1 packet dry vegetable soup mix
½ teaspoon fresh lemon juice
10 oz chopped spinach, frozen—thawed and patted completely dry
¼ cup grated carrot
16 oz light sour cream
½ cup Hellman’s Light Mayonnaise

Directions: Mix all ingredients in large bowl and let chill at least 30 minutes before serving.

Roasted Red Pepper Hummus
2 points per ¼ cup; Serves 14

Ingredients
30 oz canned chickpeas
7 oz roasted red peppers, bottled, drained
3 medium garlic clove(s)
3 Tbsp canned tahini
1 Tbsp olive oil
6 Tbsp fresh lemon juice
1 tsp curry powder
1/2 tsp ground cumin
1/2 tsp ground coriander
1 1/4 tsp table salt
1/2 tsp black pepper, freshly ground
2/3 cup(s) fat-free Fage Greek yogurt

Directions: Drain chickpeas, reserving 1⁄4 cup of liquid. Place chickpeas, reserved liquid and remaining ingredients in a food processor; process 2 minutes or until very smooth. Cover and chill 2 hours.

Happy snacking, ladies!!!