Afternoon Snack Attacks
April 9, 2004

It's 3:00 in the afternoon....you're feeling sluggish...your stomach is growling...you head to the nearest vending machine or market and buy yourself a "snack" to "hold you over." Does this sound familiar? Is your "snack" high in fat, sugar, and calories, but low in nutrients? Do you find that you're hungry again at 4:00 or 5:00? If you feel like your afternoon snacking is getting in the way of losing weight, maintaining a healthy weight, or simply having a healthy diet, then read on!

HEALTHY CHOICES
It's okay to enjoy a bag of chips, a few cookies, or a candy bar occasionally. If these are your typical snacks, try to cut these down to once a week - they should be enjoyed in moderation.

PLANNING AHEAD

Take your snacks with you! Here are some snacks that you can prepare ahead of time or purchase at the grocery store in pre-packaged single serving sizes. These can easily be tossed into an insulated lunch bag which can be purchased at most department stores. With snacks on hand, you'll be ready to healthfully battle your snack attacks throughout the day!

• fresh fruit or fruit salad
• string cheese (individually wrapped pieces of mozzarella cheese)
• fruit yogurt topped with low-fat granola
• baby carrots dipped in low-fat dressing
• celery with peanut butter
• low-fat cottage cheese
• mixed nuts
• low-fat pudding
• dried cereal (the healthiest choices have at least 3 grams of fiber per serving)
• raisins or dried fruit
• whole grain crackers with low-fat cheese
• rice cakes with peanut butter

THE BENEFITS

• If you exercise at the end of the day, you may find that a healthy afternoon snack will give you the energy you need to get to the gym or get outside and walk. You may also find that your workouts are more rigorous and more enjoyable.
• If you are trying to reach a healthy weight, a healthy afternoon snack will help curb your appetite until dinner and may lead to the weight loss you are working towards. Instead of eating the first thing in site as you enter your kitchen, you may find that you are eating less while preparing dinner. This will in turn cut down on the amount of calories you're taking in each day.
• Eating a healthy mid-afternoon snack will help keep your energy level high. By "fueling" your body, you may find that your afternoon "crash" is a thing of the past.

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