Snacks, Sometimes They Sneak Up on You ….
On my “Journey To Less”, I’ve learned many things. For example, I’ve learned that my style of eating is as a “grazer”. I’m not a particular fan of sitting down to a big meal where I end up feeling stuffed and bloated.
For busy days during the week, I try to start with a healthy breakfast. For the rest of the day if I feel a hunger pang, I like to grab a snack. If I’m working on a problem at the office, I like to chew on something as I work through solutions. In the afternoon, I feel as though I need an energy boost so that’s another snack opportunity. See the video below for how amazing and convenient the Morton Wealth snack bar is and you’ll see part of the problem!!
Just say no. It sounds so simple, but it’s really not. It’s much easier for me to say yes. Yes, to the chocolate covered almonds. Yes, to a cheese stick with crackers. Yes, to a Snickers bar. Yes, to a brownie or slice of cake someone from the office brought in from their birthday party. (Wouldn’t want it to go to waste and I do love good frosting.) Yes, to really good potato chips.
The calories add up even though each individual snack may not be a lot of calories, by the time I’ve consumed 3 or 4 in a day, the calorie total can easily be 1,000 or more. My goal is a 500-calorie deficit per day, not a 1,000-calorie overload! What am I doing to address this part of the challenge? I’m snacking smarter …. or at least I’m trying!
Here’s my favorite snack:
½ apple, sliced with a dab of peanut butter (Both organic, of course!) – This one gives me fiber, healthy fat, protein and a hint of sugar. Great texture from the apple and the peanut butter feels luscious and filling to me. When I asked “AI” about this as a snack, here’s what I got:
Key Health Benefits:
Stable Energy & Blood Sugar: The fiber from the apple and healthy fats/protein from the peanut butter slow digestion, preventing rapid glucose spikes and providing long-lasting energy.
Satiety and Weight Management: This filling, nutrient-dense snack (roughly 200–250 calories) helps reduce hunger and food cravings, making it effective for weight management.
Heart Health: Organic peanut butter provides healthy monounsaturated fats that can improve cholesterol profiles (lower LDL, raise HDL).
Nutrient-Dense: Apples provide vitamin C and fiber for digestion, while peanut butter adds magnesium, zinc, and plant-based protein.
Prevents Cravings: The combination provides a satisfying mix of sweet, crunchy, and creamy textures, which can prevent impulsive, less-healthy snacking.
Using organic, natural peanut butter (only peanuts and salt) ensures you avoid added sugars and hydrogenated oil
In the AI query, I specified 2 tablespoons of organic peanut butter and ½ organic apple. I find that 2 tablespoons of PB is a bit much, so I think my caloric content for this snack is closer to 150 calories. I’m keeping my snack calorie count to under 200 per snack. One in the mid-morning and 1 in mid-afternoon seem to be doing the trick for me now. That afternoon snack is especially helpful in getting to the dinner-hour feeling like I don’t need to eat a lot. I’m ending all food intake before 6:00 pm whenever I can. However, I do have a confession to make. I love ending my day with a tiny treat. Trader Joe’s has dark chocolate covered almonds with turbinado sugar and sea salt. It’s only 25 calories for one. One or two of those savored with a cup of chamomile tea and I’m done for the day.
I’m curious what smart snacks you might enjoy? Hoping to hear from some of you with your experiences.