THE SNACK ADVANTAGE (JC Mendoza)

Sometimes it may feel like there is no time for healthy eating, and when you do stop to eat, it is probably tempting to go the quick and easy route by grabbing some slice of pizza, burger and fries, ice cream, or potato chips.

Another situation is when your stomach is growling, but lunch is hours away. You could indulge yourself with a snack, but you think it's best to avoid treats altogether and wait for lunch. Not so, if weight loss is your goal.

A snack food, commonly called a snack, is a type of food that is intended to alleviate our hunger between the main meals of the day (breakfast, lunch or dinner). In the effort to eat healthier, I recommend natural snacks such as fruit, cereals grains, yogurt, cottage cheese, nuts, etc., over the high-calorie, low-nutrient junk food.

Snacking on nutritious food can keep your energy level high and your mind alert without taking up a lot of your time. In fact, if you have a hectic schedule, it's even more important to eat healthy foods that give you the fuel you need to keep going. But you need to pay attention to what you eat to avoid weight gain. Steer clear of foods with lots of simple carbohydrates (sugars) like sodas or candy bars, look for food that contain complex carbohydrates like whole-grain breads and cereals, and combine then with protein-rich snacks as low fat yogurt or cottage cheese or nuts.

You have to discipline yourself, people who eat regular meals and healthy snacks are less likely to overeat and gain weight than people who skip meals or go for long periods without eating and then gulp down a large amount of food.

Tips for healthy Snacking

1. Shop smart, be cautious of the health claims on food packages. The words "natural" or "pure" doesn't mean that it is nutritious.
2. Be skeptical of low-fat food claims. If the fat has been eliminated or cut back, the amount of sugar in the food may have increased to keep that food tasting good.
3. Read serving size information. Sometimes small packages contains 2 or more servings, which means double or even triple the amounts of fat, calories, and sugar shown on the label.
4. Prepare healthy snacks in advance. When you make something, you get control of the ingredients you put in.

Remember, evenings can be a tempting time to indulge in sugary, fatty snacks. If you are really feeling hungry, don't ignore it; instead, pick the right snacks to fill the appetite. As with everything, moderation is the key to smart snacking, more of something nutritious not neccessary means that is good for us.