Choose Snacks that work for you because

Metabolically the ideal nutrient combinations are meals and snacks that contain the three major nutrients—known as macronutrients: carbohydrate, protein, and fat—in appropriate amounts. Macronutrients eaten and digested individually receive a different, more immediate metabolic response, and often physically force the body to work harder and wastefully. For example, carbohydrate eaten alone requires an immediate insulin response to regulate the blood glucose level to normal range, which then forces the blood sugar level to fall again. The low blood sugar stimulates the appetite center and the hunger cycle starts over again. But, when all three nutrients are eaten together, the insulin response is slower and the blood sugar stays balanced, delaying the hunger response.

The dietary goal is to select foods that contain the following nutrients: protein, carbohydrate (complex whole grains), with high fiber, vitamin and mineral content. Nutrient-dense foods are whole-wheat bakery products, legumes, and high fiber cereals, and sandwich spreads high in protein and low in fat. But even more importantly, choose foods that you like; eating is not a prescription—it’s about enjoyment and satisfaction. However, the more one eats new foods the more one begins to like them. This is an established research fact.

Suggested snacks that are very available and provide the three major nutrients are listed below. Monitor your hunger level after eating one of the listed snacks. You’ll be surprised! Put your snack desires on paper and begin to create your own list of preferred snacks.

Healthy Snacks
 
Kcal
CHO
Pro
Fat
8 oz. low-fat yogurt: plain, vanilla, or lemon
144
16
12
4
½ cup cottage cheese and ½ cup of fresh or canned fruit
147
16
16
2
2 slices of cheddar cheese, and whole wheat crackers or 1 slice of whole wheat bread
244
12
12
16
2 tablespoons of peanut butter and 1 slice of high fiber bread
284
24
11
18
½ cup humus, and ½ small whole wheat pita bread or 1 slice of whole wheat bread
195
30
8
6
8 oz. whole milk
150
11
8
8
8 oz. 2% milk
121
12
8
5
1 deviled egg
128
1
6
11
½ cup nuts
423
15
11
39
½ cup trail mix
347
34
10
10


Joint Degrees

Our Combined MD Programs provide students with the training and credentials that qualify them to fill unique and often influential roles within medicine.

Clinical Affiliates

Photo of Bay State Medical Center

Our outstanding and diverse group of affiliated clinical teaching sites provide our medical students with exceptional opportunities to gain experience and conduct research.