If you’re saving your coins for the vending machine to get your mid-morning or mid-afternoon snack, you are at risk of gaining fat and weight. Sodas have about 160 calories per 12 ounces and have very little nutrition….and, it seems like most people are drinking 20 ounce sodas. And, the other sugary and salty snacks are not much better.

woman eating salad

To snack healthy, you need to plan and pack your foods….bottom line. Eating on the run will lead to poor decisions.

Sodas taste great or they wouldn’t sell. Nutritionists believe sodas (and sugary drinks) are like liquid poison. I agree with them! The double jeopardy is that soda adds calories without making you feel full (empty calories).

According to government data, sweetened soft drinks add about 10 percent of the calories in the typical American’s diet.

Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. “Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages,” said Ludwig, who runs the Optimal Weight for Life Program at Children’s Hospital in Boston.

The increase in soda consumption mirrors this nation’s obesity epidemic. At the midpoint of the 20th century, Americans drank four times as much milk as sodas. Today, this trend is almost totally reversed, according to the U.S. Department of Agriculture.

Snacking doesn’t have to be bad. Eat healthy snacks with low to moderate calories and your energy level will improve throughout the day.

Eat quality calories for your snacks. What you eat really matters. Junk food like chips, pastries, candy, donuts and sodas aren’t nutritious and have loads of calories. They also have you wanting to eat more in just a short time. A food journal would help you control what you eat until you get good at knowing what and when to eat.

The American Dietetic Association also recommends healthy snacking. Snacks bridge the gap between meals and can help you eat less at mealtime. Snacks with protein and/or fiber leave you fuller for a longer period, thereby helping you eat less.

Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy. These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels (you will crash).

Here are 10 healthy snacks to munch on to give you energy and control your hunger:

For your drinks, try unsweetened green tea or just water.

Don’t eat the 100-calorie snack packs in a box or bag! They are loaded with trans fats…and, can you eat just one pack?

Now, get your snack on!

Be sure and download your free Fat Burning Smoothies Book now.   It has over 120 delicious smoothies!

Mark Dilworth, BA, PES
Her Fitness Hut


Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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