The fall of the foodies is coming! Don't worry about your little mouth—today is the day to let it loose. Treat yourself with small, satisfying snacks that keep you full without ruining your figure. This is a great opportunity for those who are working out or trying to lose weight. No need to be polite, just open up and enjoy!
Dr. Deborah Schulman, a sports nutritionist, says, “Eating every 3-4 hours can help control your appetite.†Eating too much can lead to weight gain, but adding 1-2 smaller meals throughout the day—each containing around 150-250 calories—can actually support your fitness goals. Just be careful not to reach for vacuum-packed junk food.
If you have a sweet tooth, dark chocolate is a great choice. A 2009 study found that eating about 1.4 ounces (the size of a matchbox) of dark chocolate daily for two weeks helped reduce stress hormones. Dark chocolate also has the potential to lower blood pressure, which is beneficial for heart health. However, remember to eat it in moderation, as it still contains calories.
If you're feeling tired, popcorn is a smart snack. It's high in fiber and low in calories, making it heart-friendly. Research from Scranton University showed that popcorn has one of the highest levels of polyphenols among snacks. These antioxidants help protect the body from damage that can lead to heart disease and cancer.
If you love something crispy, roasted peanuts are an excellent option. A study published in *Food Chemistry* found that the longer peanuts are baked, the more antioxidants they contain. Roasted peanuts are rich in protein, fiber, and healthy fats, which can keep you full and satisfied. Keep a small bag of them on your desk, or mix them with dried fruit, cereal, and pretzels for a balanced snack.
If you enjoy something icy, try sour cherry juice. Studies show that it can help reduce pain and support heart health. In a study published in *Nutrition*, participants who drank 8 ounces of sour cherry juice daily for two weeks saw a reduction in oxidative damage linked to heart disease. While it may not have as much fiber as whole cherries, it’s a good source of carbohydrates and antioxidants.
If you’re looking for something affordable, try cereal with milk. A 2009 study from the International Sports Nutrition Association found that cyclists who ate whole-grain cereal with skim milk after a long ride recovered faster and had energy levels comparable to those who drank sports drinks. Milk provides a balanced amount of protein that helps with muscle recovery, making this combo both nutritious and budget-friendly.
Whether you're craving something sweet, crunchy, or refreshing, there are healthy options available that won’t derail your goals. The key is to choose smart snacks that keep you fueled and satisfied. So go ahead—indulge, but do it wisely.
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