Achieving Better Balance in Your Diet
Maintaining a balanced diet is key for overall health and well-being. However, with busy modern lifestyles, people often find themselves reaching for quick, convenient snack foods that tend to be highly processed and packed with salt, sugar and unwanted calories. The key is finding healthier snacks that still satisfy hunger and cravings but fit better into a balanced diet.
Understanding Balanced Eating
A balanced diet provides proper nutrition for good health, including:
- A mix of whole, minimally processed carbohydrates, proteins and healthy fats
- Plenty of fruits, vegetables and whole grains
- Moderate dairy intake
- Limited sugar, salt and unhealthy fats
Balancing nutrients, calories and portion sizes are all key for maintaining energy levels and a healthy body weight over time.
Common Snacking Pitfalls
When hunger strikes between meals, people often grab the most convenient snacks without considering nutrition or calories. This can sabotage balanced eating goals. Common snacking traps include:
- Chips, crackers and other salty snacks
- Sweet baked goods like cookies or pastries
- Candy and chocolate
- Fast food items or fried foods
- Sugary sodas or juice drinks
While tasty, these provide excess sugar, salt, calories and fat without nutritional benefits.
Tips for Balanced Snacking
The key is having go-to snacks around 200 calories or less that still satisfy cravings but align better with balanced eating principles. Consider these healthy snacking tips:
1. Prep Ahead of Time
Having pre-portioned snacks on hand makes grabbing something more nutritious easier when hunger hits. Ideas include:
- Wash and chop up vegetables or fruits for easy grabbing
- Portion nuts, seeds or popcorn into single-serve containers
- Hard boil eggs in batches for an easy protein snack
2. Hydrate with Nutrient-Dense Drinks
Stay hydrated while curbing hunger with beverages under 200 calories like:
- Low-sodium vegetable or fruit juice
- Smoothies with Greek yogurt and fresh or frozen fruit
- Nut milk blended with spices like cinnamon or cocoa powder
- Sparkling water with lemon or lime
3. Replace Carb-Heavy Snacks with More Nutritious Options
Instead of crackers, cookies, chips or pretzels, swap in items like:- Air-popped popcorn sprinkled with nutritional yeast
- Edamame pods
- Whole grain rice cakes or oat cakes
- High-protein nut and seed bars
4. Balance Macronutrients for Sustained Energy
Choose snacks providing lasting energy through balanced nutrients like:
- Apple slices with nut butter
- Greek yogurt with berries
- Hummus with raw veggies
- Cottage cheese topped with pineapple
Protein, fiber and healthy fats help you feel satisfied longer after snacking.
200-Calories-and-Under Healthy Snack Ideas
When the urge to snack strikes, turn to these better-balanced options around or under 200 calories:
Fruity Treats
- 1 medium apple - 95 calories
- 1 cup watermelon cubes - 80 calories
- 1 cup blueberries - 84 calories
- 2 clementines - 100 calories
Savory Snacks
- 1 hard boiled egg - 78 calories
- 3 cups air-popped popcorn - 100 calories
- 10 reduced fat wheat crackers - 120 calories
- 14 cup hummus with 1 cup carrots - 206 calories
Nuts, Seeds and Nut Butters
- 1 Tbsp. natural almond butter - 98 calories
- 1 oz. (about 1 handful) unsalted nuts - 165-200 calories
- 2 Tbsp. unsalted sunflower seeds - 114 calories
Protein-Packed Snacks
- 1 stick part-skim mozzarella string cheese - 80 calories
- 14 cup cottage cheese - 81 calories
- 2 Tbsp. sliced turkey deli meat rolled up - 60 calories
- 1 cup edamame in pods - 190 calories
Yogurt Parfaits and Fruit Bowls
- 12 cup nonfat Greek yogurt with 14 cup berries - 110 calories
- 12 cup low-fat cottage cheese with peach slices - 110 calories
- 1 cup cubed melon layered with 14 cup vanilla kefir - 150 calories
Achieving Better Balance Through Healthy Snacking
Snacking can definitely be part of a balanced, nutritious diet when whole, minimally processed options are chosen instead of chips, cookies and candy. Swapping 200 calorie or less snacks that offer protein, fiber and beneficial nutrients ensures you stay satisfied. Keep healthier snacks readily available at home, work and on-the-go! Your overall nutrition will greatly benefit.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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