The term snack means different things to different people. Someone might think of a snack as a small bag of chips to stave off the afternoon munchies. Another person might consider a snack Greek yogurt and an apple. The key with snacking is identifying the purpose of a snack. For most of us, a snack is meant to hold us over because we start feeling hungry before the next meal.

Generally, a balanced meal that contains lean protein, healthy fat, complex carbohydrate and vegetables keeps us full and satisfied for three to five hours. Every person is different and everyone’s body is a little bit unique, but this is accurate for the majority of us. So, if meals are scheduled more than four to five hours apart — i.e. lunch at noon and dinner at 6:30 p.m. — then a snack is in order. However, if lunch is 1 p.m. and dinner is generally at 6 p.m., then a snack may not be necessary. It is important to identify the general time frame of meals so that you can determine when you should need a snack to curb your hunger. And if meal times vary from day to day, you may need to have a backup snack so you don’t get yourself in a fix.

Here are a few things you should know to make the best choices for you and your body:

Real Food

There is no doubt that choosing real, whole, unprocessed foods is the best way to nourish your body. Processing strips foods of a variety of micronutrients (such as vitamins and minerals) and fiber. Those micronutrients are involved in a variety of body processes such as metabolizing protein and carbohydrate, helping keep your hair, nails and skin healthy, maintaining healthy blood glucose, and preventing a variety of cancers by keeping cells healthy. Choose nourishing foods that fuel your body, supply it with energy and promote healthy appearance and vitality.

Sugars

Sugar comes in a lot of different forms and under a lot of deceptive guises. Ever heard of barley malt syrup, beet sugar, coconut sugar, dehydrated cane juice, fruit juice concentrate, maltodextrin or sucrose? There are more than 60 names for sugar so make sure to read those labels. Snack choices with too much added sugar will spike blood glucose and cause it to drop faster, leaving you feeling lethargic and tired.

In the future, the U.S. Food and Drug Administration will require nutrition labels to indicate total sugars and added sugars on all food products so that it is easier for consumers to identify which products are high in added sugars. Until then, continue to inspect all packaged food ingredient lists and try to limit added sugar to less than 10 percent of daily calorie intake. If sugar is one of the first three ingredients, you may want to consider alternative choices.

Fiber

This remarkable form of carbohydrate helps us feel full and satisfied, reduces cholesterol, helps control blood sugar levels (goodbye cravings!) and normalizes bowel function. The name fiber may sound dull and boring but it is very active in working to keep our bodies healthy and happy. Foods rich in fiber include fruits, vegetables, whole grains, beans, nuts and seeds and they tend to take longer to chew than processed foods and therefore slow down the meal so our brains get the signal we are full. Choose snack foods that naturally contain at least 3 grams of fiber per serving.

Adequate Calories

Snacks that do not have enough calories — fewer than 100 — may not keep you feeling full until meal time and you might find yourself reaching for another snack before long. So, reaching for the lowest calorie snack is not the right solution.

Healthy Protein and Fat

Protein and fat take longer to digest and therefore can leave you feeling full and satisfied for a longer period of time. Ideas for lean protein include low-fat dairy, edamame, beans or legumes, eggs and even canned tuna or cooked chicken. Healthy fat includes those that are low in saturated fat and higher in unsaturated fats such as almond butter, roasted nuts (unsalted or dry roasted), avocado or guacamole.

Every time you eat, you have an opportunity to nourish your body. A snack is no different. Snacks are very useful mini-meals that help many of us get hunger and cravings out of our mind so we can focus on the life we are living.  To go through the day without thinking about how we will fuel our bodies in between meals may lead us to make unwise food choices or can cause us to overeat at the next meal.

To begin snacking well, I encourage you to choose two to three snacks each week that you rotate through each day to give variety without complexity. Make sure you add these foods to your grocery list and pack them in your lunchbox, bag or car so that you are never without.

The post The Art of Snacking Well appeared first on HealthStylz.

Let’s begin with the basics. A typical large egg contains

• 6 grams of high-quality protein
• 147 milligrams of choline, a nutrient necessary for cell membranes and needed in larger quantities during pregnancy for infant memory development and function
• 41 IU of vitamin D
• 186 milligrams of dietary cholesterol

This is what you will get in a regular carton of eggs. But brands use trendy phrases these days to get your attention and imply a healthier product inside the shell — but is it really? Are omega-3-fortified or cage-free eggs superior to the regular ones? Is organic the way to go?

Let’s unveil exactly what these words mean so that you can decide if they are what you should buy on your next trip to the store! 

Conventional Eggs

Inexpensive and readily available, these eggs were laid by hens usually housed in a very full hen house, often without seeing daylight. Although the hens may not be treated as well as others, the eggs are full of the nutrients outlined above and a great protein choice for breakfast, lunch, dinner or a snack.

Cage-Free Eggs

These are eggs laid by chickens who usually are housed in an open barn. The chickens may still have little space to roam, but they are not caged and are allowed perches and nest boxes to lay their eggs.

Healthier than conventional? Likely not, but you are supporting farming practices that give the birds a better quality of life.

Free-range Eggs

These eggs come from chickens who are able to roam free outside, sometimes under a shaded canopy. The time they spend outside is determined by the farm, but their ability to get more movement and fresh air is what makes these chickens unique. In addition to eating grains, these chickens forage for plants and insects for food.

Healthier than conventional? Probably not. In theory, this sounds good but there isn’t clear evidence that these eggs are better for you. Essentially, by choosing to purchase free-range, you are making a statement with your wallet that you support farmers who are creating more humane conditions for their birds.

Organic Eggs

Chickens are provided organic feed and do not receive vaccines or antibiotics. These chickens are raised cage-free or free-range — check the label to be sure. Because these farmers cannot use vaccines or antibiotics, careful measures are taken to maintain the chickens’ health. For the feed to be certified USDA organic, the grain must be grown on land that has been void of pesticides and toxic chemicals for at least three years.

Healthier than conventional? Maybe. This study comparing organic, conventional and omega-3-fortified eggs shows that organic had slightly higher protein, potassium and copper levels, while the conventional contained higher magnesium and iron, and the omega-3 eggs contained higher manganese and calcium. Essentially, change the feed and the nutrition of the eggs changes as well, but it doesn’t necessarily make organic eggs better, just different in the amount of nutrients they supply the body.

Pasture-raised Eggs

These birds roam free on maintained pasture land and eat the plants and bugs available to them. The USDA does not regulate this definition and therefore, no standards are established.

Healthier than conventional? Unknown. There are no standards, so research and recommendations could be faulty.

Vegetarian Eggs

These eggs come from chickens provided a solely vegetarian diet, void of any meat or fish byproducts. Hens are kept indoors and are not allowed to peck at any worms or bugs on the ground.

Healthier than conventional? This guarantees there are no animal byproducts or questionable ingredients in the hen feed. This may be important to someone following a vegetarian diet, but there is not clear evidence that these eggs are healthier for you.

Pasteurized Eggs

These eggs have been heated to 140 degrees Fahrenheit for 3½ minutes, which completely kills any bacteria without cooking the egg. These eggs are ideal for pregnant women, children and those with compromised immune systems as the pasteurization process significantly reduces the risk of foodborne illness from salmonella. The chickens who lay these eggs do not necessarily experience any type of cage-free or free-range living conditions — pasteurization occurs after eggs reach the plant.

Healthier than conventional? Nutritionally the same as conventional eggs, but likely safer with lower risk of salmonella foodborne illness.

Brown Eggs

Unless otherwise noted on the carton, these eggs are simply conventional eggs. The color is determined by the breed of hen who lays it — brown eggs come from chickens with red feathers and red ear lobes.

Healthier than conventional? No nutritional differences.

Farmers Market Eggs

Each farmer determines how they raise and feed the hens. This is the perfect place to inquire about practices. Eggs purchased at the farmers market may or may not be less expensive than store brands. However, for safety purposes, ensure that the farmer washed and refrigerated the eggs within 36 hours to reduce risk of salmonella.

Healthier than conventional? This depends on the feed and farming practices. Talk with the farmer about these and ask if they conduct any nutrient analysis on their eggs.

Omega-3-fortified Eggs

The feed has been supplemented with an omega-3 fatty acid source like flax seed or fish to increase the quantity of omega-3 delivered by the egg. Nutrient analysis will differ by brand so read the Nutrition Facts Label. The hens may be raised conventionally or otherwise, but if the label does not imply a particular practice, expect conventional methods. According to the USDA National Nutrient Database for Standard Reference, a conventional large egg has 51 milligrams of omega-3 fatty acids.

Healthier than conventional? Most common brands found in grocery stores supply 160 to 225 milligrams omega-3 per egg. The Institute of Medicine recommends 1.1 to 1.6 grams of ALA (omega-3 fatty acids from plants) daily. Other institutions recommend additional sources of omega-3 fats, such as DHA and EPA, because it is unclear how much ALA is converted into DHA and EPA in the body. While fish like salmon, tuna and mackerel can supply substantially more EPA and DHA than omega-3 fortified eggs, this type of egg may be a good option for those who do not eat fish or other omega-3 plant sources like flaxseed, chia seeds and walnuts.

The Bottom Line

If food cost is important to you, conventional eggs may be the perfect choice for your family. Reasons for choosing non-conventional eggs can range from concerns about farming practices to whether the other foods in your diet are providing enough needed nutrients. No matter the egg you choose, always know that you have a choice and you decide what you consume and how much.

The post What Type of Eggs Should You Buy? appeared first on HealthStylz.

Store-bought dressings can be loaded with unwanted ingredients — added sugar, excessive sodium, preservatives and artificial colors. A close look at the nutrition label can help you choose which ones you use to dress your favorite salad veggies. Or, you can make your own! Making salad dressing might seem a bit intimidating at first, but it is truly foolproof and, if it doesn’t taste right, you can always tweak it. The best part is that it takes less than five minutes and only requires a few ingredients. 

This recipe for Sweet and Tangy Balsamic Vinaigrette is the perfect foundation. You can use different flavored vinegars — apple cider or red wine or even flavored vinegars such as raspberry, blackberry or black cherry — and dried or fresh herbs to tweak it to reflect your tastes. Begin by adding a ¼ teaspoon vinegar, then taste and adjust to your liking. To sample your dressing, use a small leaf of lettuce so it doesn't taste too strong. If you find that it is a bit too tangy, add 1 to 2 tablespoons of water. Remember, a really good dressing is meant to enhance the flavor of the vegetables, not cover them up. 

The recipe makes seven servings. Not sure what to do with leftover dressing? Here are three yummy ideas: 

• Use as a marinade for chicken or pork. 
• Toss a few tablespoons on fresh vegetables and then roast in oven on 400°F for 25 to 30 minutes. 
• Add to a cold salad of quinoa or other whole grain, chick peas and fresh vegetables to liven it up!

Sweet and Tangy Balsamic Vinaigrette 

Makes 7 servings — 2 tablespoons per serving 

Ingredients

• ½ cup balsamic vinegar (look for “aged” for best flavor) 
• 4 tablespoons extra virgin olive oil 
• 2½ tablespoons dijon mustard 
• 1 tablespoon honey 
• 1 tablespoon minced shallot 
• Salt and pepper to taste 

Instructions

1. Combine all ingredients in a mason jar with lid and shake well. Store in refrigerator for up to five days. 

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