Weight loss occurs when your body burns more calories than it takes in. Unfortunately, this leads many individuals to eat less in an effort to ingest fewer calories. Eating regular meals and snacks, however, jump-starts your metabolism--the process by which your body processes the food you eat into energy. In a 2010 article for "Fitness" magazine, registered dietitian Tara Gidus states that snacking is actually conducive to weight loss becausee it boosts the metabolism--providing the body with additional energy to last throughout the day.
Nuts
Although nuts have a high fat content, the fat contained in nuts is monounsaturated rather than the saturated variety found in potato chips, French fries and many other unhealthy snacks. Monounsaturated fats lower cholesterol and keep your heart healthy. Because they're high in protein, nuts help keep hunger at bay until your next meal. One-fourth of a cup of unsalted nuts contains approximately 150 to 200 calories.
Fruit
Most fruits provide a healthy, filling snack for less than 100 calories a serving, according to the Centers for Disease Control and Prevention. Fresh fruits, when available, are a better option than canned fruits becausence canned fruits are sometimes packed in calorie-laden syrup or contain additional sugar. One cup of blueberries, 1 cup of grapes or a medium-sized apple all contain 100 calories or less. In addition, fruit is rich in vitamins, minerals and fiber--all essential nutrients to keep your energy levels high and your body healthy.
Yogurt
A 6 oz. container of yogurt contains roughly 100 to 200 calories, depending on whether you select the low-fat or fat free variety. Like nuts, yogurt is high in protein and helps you feel full for longer. Yogurt also contains probiotics--a form of good bacteria that helps fight disease-causing bacteria and keeps your gastrointestinal tract healthy. You can select yogurt in a variety of flavors from plain yogurt and fruit flavors to exotic flavors, such as chocolate cream pie and banana split. Consider adding fresh fruit or dry granola to your yogurt as an added treat.
Oatmeal
One single-serve package of plain oatmeal made with ½ cup water or skim milk provides you with a warm, filling snack that won't blow your diet. At less than 200 calories, a bowl of oatmeal contains energy-boosting carbohydrates for a perfect pre-workout snack. Oatmeal is also classified as a whole grain, rather than a refined grain. Whole grains aren't processed in the same manner as refined grains and, as such, maintain all of their natural fiber and B vitamins.
References
- Fitness magazine: 11 Energy Boosting Snacks
- Washington Athletic Club: Snack on Nuts
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- University of Southern California News: USC Researcher Underscores the Benefits Bacteria Can Provide
- MyPyramid: What Foods Are In the Grain Group?
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