9 Yummy Food You Can Snack On Guilt-Free

It’s inevitable–you’re watching TV and you only want a little something to munch on. The problem is, a little something usually turns into a lot of something, which means calories and weight gain.

“Recent surveys show that 90+ percent of people snack at the least once per day, ” says nutritionist Lauren Pincus, MS, RDN, founder of the web site Nutrition Starring You. However, she says, snacking shouldn’t be for when you’re hanging out on the sofa. Snacking is really a way to keep up your energy levels between meals. “Think of your body as a automobile, ” Pincus says. “You need ga on the road , not in the garage.”

But if you simply can’t assist but have an evening snack, try one of the items listed below, which are low in calories and fat.

What makes a good-for-you snack?

The ideal snack should be :* A combining of protein, healthy carbs, and good fats.

No more than 100 -2 00 calories No processed foods or empty calories such as cookies. chips, pastries, or muffins Beware of protein and energy bars, which are often filled with as much sugar and calories as candy bars. Organic packaged foods. Just because they are organic does not mean they are healthy or low-calorie or low in sugar/ fat. Foods with added sugar. Read labels and to continue efforts to induce the best decisions you can. As a guide, the American Heart Association recommends limiting added sugars to 24 grams per day for women( 6 teaspoons) and 36 grams a day for men( 9 teaspoons) . “That adds up very quickly–a little soda or sweetened iced tea and you have probably fulfill your restriction, ” says Pincus.

The Fruits And Veggies That May Actually Help You Lose Weight

For anyone stricken with the dreaded middle-age spread, the way to shed some pounds might be easier( and tastier) than you think. A new examinesays that eating certain fruits and veggies can help prevent weight gain in middle-age — and potentially help you fell some weight, too.

In a 24 -year study, researchers from Harvard Universityand the University of East Anglia examined the link between weight and consumption of flavonoid-rich fruits and veggies. Flavonoids are naturally occurring compounds in plants. The cohort of over 124,000 people included both men and women, in three analyzes: one with women an average age of 36, one with women an average age of 48 and a third with humen an average age of 47.

“We found that an increased consumption of most flavonoids was associated with weight maintenance, and even a modest weight loss, ” study author Aedin Cassidy, from the University of East Anglia, said in a statement. “The results were found to be consistent across men and women, and different ages.”

And if you’re the type to push your fruits and veggies around your plate, take heart. Even small increases in flavonoid-rich foods( around 10 mg of anthocyanins) were demonstrated to have a positive effect. Blueberries, for example, contain 121 mg of anthocyanins per half cup serving. Fruit including blueberries, prunes, apples, strawberries and grapes were demonstrated to have the best results in weight loss. Veggies like celery and peppers were also demonstrated to aid in managing weight.

“Just a single section of some of these fruit per day would have an important impact on health at a population level, ” Cassidy said. Weight gain in middle-agecan increase the risk of high blood pressure, heart disease and diabetes so even small changes are of utmost importance.

The middle-age spread is often experienced by people as they age, due to things like not getting enough sleep, a slower metabolism, more thirst from hormonal changes and a decline in muscle mass.

It’s estimated that most Americans don’t consume enough fruits and veggies per day, according to federal guidelines, so even a small increase could help. Plus, many fruits and vegetables help manage thirst and help with satiety, as they are often high in fiber and low in calorie density.

And now we know which fruits and veggies we ought to be loading up on.

“People may be able to improve the health benefits of eating fruit and vegetables by choosing those including high levels of flavonoids, such as apples, pears, and berries, ” Cassidy said.

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