Home | Shop | Send Us Info | Subscribe | Advertise | Help |

To Snack or Not to Snack—That Is the Question!

Carole Carson
February 01, 2011
Are you a snacker? A National Health and Nutrition Examination Survey (NHANES) study of 5,000 people reported in Cooking Light concludes that people who snack (in addition to eating three meals a day) enjoy better nutrition than those who do not snack.

According to researchers, 60 percent of Americans snack, but most do not snack wisely. Five insights emerged from the NHANES study that can aid in weight loss and improved nutrition:

  • Pay attention to portion size. The size of the snack influences how much is eaten.


  • Use snacking to prevent overeating or bingeing later.


  • Include protein. A snack with protein staves off hunger longer than one with carbohydrates.


  • Eat, rather than drink, your snack. Solid food reduces appetite longer than a liquid snack.


  • Monitor calories. Low-fat snacks aren´t calorie free so they need to be eaten in moderation.


    • Food manufacturers are responding to the increasing demand for snack foods by packaging dozens of new 100-calorie products. To ensure that your snacks are nutritionally sound and to save money, consider these options from your own kitchen:


    • A bowl of fat-free popcorn


    • A small portion (1/2 cup) of pitted olives


    • A cup of carrot sticks or cauliflower buds dipped in hummus


    • A small portion (1/2 cup) of fat-free or reduced-fat cottage cheese


    • An apple, a banana or other fruit


    • A small portion (1/2 slice) of bread spread with peanut butter


    • A hard-boiled egg


    • A small carton of reduced-fat, unsugared yogurt


    If you are disinclined to snack, you needn´t feel pressured to start. But if you are inclined to nibble now and then, use these recommendations so you can enjoy guilt-free snacks.
    Print Email
    Bookmark and Share

    Carole Carson

    Author, columnist and coach for the AARP Fat 2 Fit online community, Carole Carson promotes fitness. Her empowering message: "You and your friends can have fun getting fit."

    Just before turning 60, Carole totally remade her life. After chronicling her transformation in weekly newspaper articles, she invited others in her Northern California community to join the fun. In response, more than 1,000 ordinary people teamed up to lose nearly four tons of fat in two months.

    Carole's background includes parenting, business leadership, marketing, public relations, event planning, writing, training and consulting to businesses and nonprofits. She draws upon the full range of her experience to make community fitness events successful. Her mission is to communicate the empowering message: "You and your friends can have fun, get fit, and lose weight!"

    Dubbed "An Apostle for Fitness" in a profile in the "Wall Street Journal," Carole has been a featured guest on more than 80 radio and television shows, including NBCīs "Today" show, CBSīs "Early Show," MSNBCīs "Countdown," and CNN "News." Her book and articles have been featured in magazines such as "American Fitness," "Diet & Exercise Magazine" and "Todayīs Health & Wellness," as well as in newspapers such as the "Huffington Post," "Honolulu Star-Bulletin," "Tampa Tribune," "Sacramento Bee," "Baltimore Sun" and "Los Angeles Times." Carole's book, From "Fat to Fit: Turn Yourself into a Weapon of Mass Reduction," was named a finalist in the health and fitness category of the National Best Books 2007 Awards, sponsored by USA Book News.

    Besides teaching and consulting, Carole produced a weekly community television show, "The Tipping Point," and a reality show, "Go Fat to Fit." She is also the author of "The Fat to Fit Meltdown Manual: Create Weapons of Mass Reduction in Your Community," a detailed, practical how-to guide for bringing a grass-roots program to any community. Her other books include "Remembering When I Was Young," a hardcover childrenīs keepsake memory book, and a companion coloring book, "Remembering When I Was Young Coloring Book."

    Currently, Carole is serving as the AARP Fat to Fit Community Challenge Coach for an innovative online community devoted to fitness and healthy weight loss.

    www.aarp.org/fat2fit

    Got Debt? Get Debt Wise.