Ideas For HAP Smart Snacking Part II

If you are following your personalized HAP diet properly you may feel so nourished that you may not have the desire to snack at all. However, if the urge to snack strikes, it is better to have a snack that is nourishing and that falls within the perimeters of generally nourishing for most individuals to eat.

In this follow-up to the August 2nd HAP post called Ideas For HAP Smart Snacking Part I we provide additional ideas for quick healthy snacks that should fit most prescribed eating plans.  Many of the items on this list might be more forbidden than the ones on the first list because they are higher in fat and carbohydrates.  

Avocado

Avocado is considered to be a high-fat food but it is the good kind of monosaturated fat that is good for improving brain health. Avocados also protect your cells from free radical damage.

Cheese and Whole Grain Bread

If you are allowed dairy products and grains on your personalized HAP diet then cheese consumed with a slice of whole grain bread is very healthy.  Cheese also contains butyric acid which helps reduce hunger and rev up the metabolism. This is a filling combination of foods that can help stave off hunger pangs and cravings for junk food and salt.

Egg Whites

Egg whites are a source of Leucine, an amino acid that is used for weight loss that raises your metabolic base rate and helps keep your weight down. Egg whites are best eaten cooked.

Oatmeal

Oatmeal is one of those foods that is so rich in fat soluble fiber that your body must burn a lot of calories just to digest it. This in turn boosts your metabolism and reduces your risk of hearth disease. 

Steak (lean)

Not every HAP diet will allow meat but if yours does then there are few more nutritious choices than lean steak. Eating steak helps your body build more muscle mass, which in turn speeds up your metabolism.

Spinach Salad

If you feel the urge to have a nutritionally sound snack, then try eating some spinach. This food speeds up your metabolic rate and helps prevent osteoporosis, colon cancer, arthritis and cardiovascular problems.  

Whey Protein

Unless you are not allowed soy in your diet then whey protein is a nutritious addition to your smoothie.  The muscle builders and work-out experts have it right when it comes to using whey protein to build more fat burning muscle.


For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Ideas for HAP Smart Snacking Part I

If you have been on the Healthy & Active Lifestyle plan then you are already acclimatizing yourself to the idea that some foods might be much better for you than others and that in fact there are some foods that are generally better for everyone to consume as snacks. Here is a list of snacks that are generally better for all to eat as opposed to the types junk foods that many of us were taught to believe provide .  

Apples

Apples are considered to be a "good carb" because they are packed with soluble fibre, including pectin. Two apples can fulfill all of your nutritional needs for the day.  This fruit is also packed with Vitamin C and provide a "feeing of fullness."

Almonds

Almonds make a great snack, provided that you are not allergic to them.  Technically almonds are high in fat but just a small handful a day are very good for you, especially if they are unsalted. Almonds contain monosaturated oil, which helps reduce the possibility of heart disease.

Asparagus

Asparagus is a food that benefits the liver and kidneys, which in turn is great for the metabolism.  You can lightly steam and salt them and serve the whole spears as a snack.

Blueberries

Blueberries are allowed on a lot of diets and are packed with antioxidants that aid in cell repair as well as vitamin K and vitamin C.  They go wonderfully with the plain greek yogurt also recommended on this list of healthy snacks.

Broccoli

Broccoli has many benefits, including the ability to lower cholesterol and can be eaten as a snack steamed or raw. Avoid dipping sauces with fat, salt or sugar in them.  Broccoli is also packed with vitamins A, D and K.

Greek Yogurt (plain)

Low-fat plain Greek yogurt is filled with that "good bacteria" that can help relieve digestive problems. Always check the sugar content of yogurt as it varies from 0 to as high as 48 grams in some products.  It is also a satisfying, high protein, low-fat product.  It is not recommended that you eat yogurt if your Healthy & Active eating plan does not allow dairy products.

Canned Tuna

In a pinch canned tuna satisfies a craving for substantial snack. Tuna contains B vitamins and protein and it is also low in fat. Try to buy albacore tuna, which is a pure white variety. If your HAP diet does not allow bread, tuna tastes great wrapped up in a lettuce leaf for a vegan wrap.  It is also best to purchase salmon that is packed in water rather than in oil.

Cottage Cheese

If you are allowed dairy products on your HAP plan then one of the most nutritious and filling snacks you can have is cottage cheese which is high in protein, calcium, magnesium, potassium and zinc.  This low-carb food also helps regulate blood sugar and is delicious just eaten in a lettuce leaf wrap or with a piece of fruit.

Edammame

Edammame is just another name for boiled soybeans. This is a tasty, low-calorie and low-fat snack that is packed with fibre and protein. Soybeans re also full of Vitamin A, C and Iron. However, avoid this snack if your HAP eating plan recommends that you do not consume soy.


Keep in mind that there are some foods on this list that may not fit into your personal Healthy & Active diet recommendations in which case they should be avoided, but for the most part, these are the foods that are generally very nutritious for everybody to consume.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.