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By PEAK Health & Fitness
SNACK ATTACK
The best snacks are those that fill you up quickly, help you feel full until mealtime and add relatively few calories to 
your daily total. Fruits and vegetables meet these ideal snack requirements for several reasons:
· Few calories: Most fruits and vegetables are low in calories. Even when you eat a portion that satisfies your hunger, the calorie count is low.
· Lots of water: Most fruits and vegetables contain a lot of water, which helps fill you up.
· Lots of fiber: Fiber is the part of plants that you can’t absorb and that passes through your digestive system slowly. Fiber fills you up and helps you feel full longer.
· Lots of nutrients: Fruits and vegetables provide healthy vitamins, minerals and other beneficial plant chemicals.
HEALTHY SNACK OPTIONS
· Fruits and vegetables: There are so many choices – apples, bananas, kiwis, carrots, oranges, red peppers, pea pods – just to name a few.
· Popcorn: Air-popped popcorn is a good source of nutrients, such as magnesium and potassium.
· Whole-grain crisp breads: Toasted whole-grain bread crackers, such as rye Melba toast, are good sources of fiber and complex carbohydrates.
· Hummus: Hummus is made primarily from chickpeas, a small amount of ground sesame seeds and olive oil. It’s a good source of protein and healthy polyunsaturated and monounsaturated fats.
· Nuts: Research studies have shown that nuts don’t generally contribute to increased calorie intake or weight gain when eaten in moderation, in part because you feel satisfied after eating them. Nuts also have been associated with a decreased risk of heart disease and overall mortality.
HEALTHY SNACKING TIPS:
· Keep your house/workplace stocked with fresh fruits and vegetables. Buy a variety so that you don’t get bored with your selection.
· Keep a supply of frozen or canned fruits at home and work for backup.
· Don’t keep conventional snacks, such as candy or chips, in the house.
· Have a small amount of mixed nuts when hungry, which will go a long way toward decreasing hunger sensations.
· Experiment with herbs or spices to make fruits and vegetables more interesting.
· Prepare snacks in the evening for the next day. For example, before bedtime slice up a red pepper, wash an apple or count out a snack-size serving of grapes. Put the snack in a container so that it’s ready to go in the morning.
Want to learn more? Join us for our upcoming classes:
Snacks: Easy, healthy and portable
Do long days at work tempt you to raid the vending machine for snacks? We will discuss easy, portable snacks that you can pack at home. Without the fat and calories typically associated with snacks, you can stay alert and satisfied at work. These ideas will help you save money and eat healthier while on the go.
· Thursday, Oct. 22: 5:30-6:15 p.m.
· Thursday, Oct.29: 5:30-6:15 p.m.
PEAK nutrition workshops are part of the university’s WellU program. Benefit-eligible employees can participate in two no-cost PEAK services. To register for your no-cost workshop, enter WELLU for the coupon code in the online registration system here.
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RABID SPORTS FANDOM CAN MAKE YOU HEALTHIER
Do people tell you that you take your sports fandom too far? That it’s “only a game”? There may be more positive benefits to being a devoted sports fan than many people realize. Check out these reasons why your dedication to your team makes you healthier.
Read the full article here.
BRA TRIVIA
Women spend close to 16 billion dollars on bras every year in the United States. How much do you know about this piece of clothing? Learn more about our #breastassured campaign for women’s health and breast cancer awareness. Have you had your mammogram recently?
Click here for the full story.
For more expert health news and information, visit healthcare.utah.edu/healthfeed.[/bs_well]
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