Issue link: http://viewer.e-digitaledition.com/i/401629
TRYING TO MAINTAIN A HEALTHY WEIGHT? DON'T CUT OUT SNACKS IT SEEMS COUNTERINTUITIVE to eat more often to keep weight off, but a University of Missouri study found that eating an afternoon snack helps curb appetite and may make you feel less hungry at dinner. This may, in turn, prevent overeating. GOOD SNACK, BAD SNACK The key is to choose low-calorie, high- protein snacks. Women who participated in the study ate a cup of plain Greek yogurt containing 160 calories and 24 grams of protein. Monique Slad, clinical dietitian on staff at Kishwaukee Hospital, says snacks should contain enough protein—about 10 percent of the total calories—to help you feel full without exceeding 200 calories. "Think of snacks as mini-meals," Slad says. "The purpose of snacking shouldn't be to satisfy a craving, but rather to provide your body with the fuel it needs—just like an actual meal." Slad offers a few tips to keep your snacking habits on track: � Mind the calories-to-nutrients ratio. Chips and fried foods that have a lot of "empty" calories should be avoided. � Use snack time to incorporate nutrients and food groups you tend to neglect during meals—such as fruits, vegetables, nuts, or whole grains. � Avoid over-snacking by portioning snacks into a small bowl rather than eating directly from the bag. NIBBLE THIS, NOT THAT Try these swaps for a healthier snacking experience. INSTEAD OF… GRAB… Potato chips Lightly salted popcorn A donut Low-fat cream cheese on a mini-bagel Peanut butter cups Peanut butter and a banana French fries Carrot sticks with hummus Pudding A cup of Greek yogurt with honey Candy with a coated shell Lightly roasted almonds and dried fruit S N A C K R E S P O N S IB L Y Kids Can Cook! Holiday Creations For kids ages 6 - 11. Free // Registration Required VALLEY WEST MEDICAL OFFICE BUILDING - 815.786.3962 Dec. 1, 6 - 8 pm KISHPROGRAMS.ORG containing 160 calories and 24 grams of protein. Monique Slad, clinical dietitian on staff at Kishwaukee Hospital, says snacks should contain enough protein—about 10 percent of the total calories—to help Ingredients for Healthy Living: Holiday Appetizers & Sweets Presented by Jo Cessna, healthy culinary instructor. Recipes and tastings provided. $15 Person // Registration Required HYVEE CLUB ROOM – 815.748.8962 Nov. 18, 6 – 8 pm Nov. 19, 10 am - Noon Look for a list of featured classes and programs on the center spread. Most are free and require registration. Classes with low enrollment are generally cancelled three days prior to the start date. Please register early. Register online at kishprograms.org. KishHealth System Cancer Center provides patients and families with education, support and resources to deal with the many challenges presented by cancer. Generous donor support helps underwrite the cost of these programs. If you are interested in making a donation to improve the quality of life for those dealing with cancer, please contact the KishHealth System Foundation at 815.748.9954 or visit kishhealthfoundation.org. We are the cornerstone of healthcare for the communities we serve—the first choice for service, comfort, and safety. OUR MISSION CANCER CENTER WELLNESS CLASSES AND PROGRAMS 2