Probably the second most asked question coming from
clients, friends, neighbors, and the Time Warner rep wanting a health tip.
Snacking can be defined as many things:
- It can be a meal in itself
- It can be an in-between,
- It can be an essential
source of fuel on a long hike
- It can be something you
automatically you do behind the desk or while watching TV
- It can be an after school
treat for the kids
- It can be quick grab at the gas station and
something to and tie you over until you get to a place where you can grab a
Snacking is a very important
part of your eating strategy and something you have to learn and practice to be
successful. Finding a good quality snack, one you like and one that is good for
you, is essential. It has to be strategic in the sense that you have to be
prepared so you don’t make a bad choice. Another thing, and the most important
thing, is that you have to have your snack and be done with it. No sitting
around with a can of nuts, bowl of popcorn, or a jar of candy watching TV and
you look down during a commercial and the whole container is gone. Seriously
folks, that can of nuts can have more calories than an entire meal.
Snacking throughout the day
is also no way to go. Grazing, as I call it, has a few problems:
It never lets your digestive
You can pile on more calories
than you think
Most likely you are
exchanging chewing and crunching something with not much nutrition to it
instead of a meal full of nutrients.
Strategic Snacking Tips
1) You want it to have
protein and fat so your hunger is curbed. Carbohydrate snacks like chips,
pretzels, and crackers are basically just sugar in disguise cooked with bad
2) Not that I am a calorie
counter, but until you get used to a portion size, keep your snack around
200-300 calories or a couple of handfuls. That’s just over a ¼ cup of mixed
nuts or 3 ounces of beef jerky.
3) Low-Fat, Sugar-Free, or
Gluten-Free do not mean a snack is healthy. Usually it’s the opposite:
High-Sugar, Fake-Sugar, some other grain than wheat repectively.
4) Buy lots of what you like
and keep them around. At our house, we always have an ever revolving and
bottomless nut mix. Everytime you’re at Trader Joes, grab some nuts throw them
in the container and shake it up.
5) Which nuts are the best?
6) Jerky. It comes in every
beast you can imagine now, but watch out for the sugar and msg in most leading
brands. Check THIS place out. https://www.mountainamericajerky.com/
7) Kids like sugar. Kids will
find sugar. Try finding snacks that don’t have any in it. Although looking
apparently healthy on the label applesauce and yogurt can have tons of HFCS in
8) Even at a gas station you
can find nuts & good jerky.
9) Leftover meat makes a
Bill’s Top Snacks
Nuts, mostly roasted almonds,
cashews, pumpkin, and pecans.
Leftover meat or nitrate-free
Cheese: manchego or some
other dry goat or sheep cheese. Less lactose than cheddar and softer cheeses.
Santa-Fe grilled chicken
salad from Quick Trip. Yup, a nice big salad for under $5 from a gas station.
Meat torpedoes: wrap a slice
of cheese in salami or turkey, a dash of tabasco, roll it up.
Shake. Portable and you can
chuck whatever you want in it. You have to use a high-quality protein powder
like Structure instead of the wallpaper paste whey from Costco! Here are some
There you have it folks.
Successful Strategic Snacking. Get in – Get out, Fuel the Body.