Hunger Busters
Snacks to reach for when you’re famished
Hunger pains. Once they hit, they’re hard to ignore. The best way to make them go away is to give them some fuel or energy in the form of food. So whether you’re studying hard, sweating after exercise, or experiencing a mid-morning crash between meals, it’s always good to have a snack on hand. Snacking not only satisfies your hunger to hold you to your next meal, but it helps keep your energy sustained and prevents you from overeating later in the day.
The best snacks to have combine protein, carbohydrates and fat. The carbs come from grains, fruits and vegetables—they’ll give you energy quickly. Protein takes longer to digest but seems to last longer in the body. The feared “fat” isn’t bad as long as the portion is limited. Fat in food keeps us satisfied longer and helps us absorb all the good vitamins in fruits and vegetables.
Sweets and most pre-packaged snacks are often high in calories and do nothing for you. They don’t last and you’re hungry again within minutes; they can also leave you feeling more tired than before. Try choosing the snacks below to keep your “engine” running all day. Remember to watch the portions—too much of even healthy food can cause weight gain.
- Trail mix made with whole-grain cereal, nuts, seeds and dried fruit.
- Any type of fresh fruit—and when you need more calories, add a tablespoon of natural peanut butter or almond butter (also great on celery sticks).
- Popcorn—when not smothered in butter, this whole-grain snack is low in calories and high in fiber and is a good choice along with a handful of roasted pumpkin seeds.
- Hummus (with its wholesome chickpea base) served with cut-up vegetables, whole-grain crackers or pitas makes a satisfying snack, and it’s also good for you—it’s packed with protein, carbs, some fat and fiber to keep you full longer.
- Low- or non-fat dairy products are perfect for after a hard workout; grab a tall glass of non-fat or low-fat chocolate milk, some yogurt or kefir topped with raisins, or a smoothie made with fruit, yogurt and milk.
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