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Snacking Smarter

www.satoriintegrativehealth.com

Your stomach is growling and you need to pick up your energy to get through the rest of the afternoon. Are you powerless against the call of chips and dip? Do you crave a decadent treat? Before you go to the coffee shop or walk by the vending machine, consider this: These high fat foes slow us down and pack on the pounds.

Sugary snacks like pop and cookies spike our blood sugar, which releases insulin and causes us to store fat. Although these treats give us an immediate surge of energy, it is short-lived and we soon find ourselves hungry and unsatisfied. Adding insult to injury, many common snack foods are laden with fat, which is slow to convert into energy in our body, leaving us feeling sluggish and tired. Fast food literally slows us down.

Racing Against the Clock?

Whether you are a working parent juggling errands, a student cramming for exams, or an athlete fueling for your next workout, we all short on time. But do not despair, you can make healthy snacking the easy choice by stocking up your cupboards with smart snacks that you can grab on the go. Smart snacks deliver lasting energy, key nutrients and prevent overeating later.

Smart Snacks: Mix and Match

You can build your own smart snacks by combining a high fibre carbohydrate with a lean protein. For a healthy diet, include three balanced meals and one or two smart snacks every day.

Smart Snacks Include:

  • 1 Orange with ¾ cup cottage cheese
  • 1 cup sugar snap peas with ¼ cup hummus
  • ½ cup baby carrots with a low fat cheese string
  • 1 apple with 1 Tbsp of peanut butter
  • 1 low fat yogurt with ¼ cup of almonds
  • 1 oz. baked tortilla chips with 1/3 cup refried beans
  • 1 Ocean's Tuna SnacKit™
  • 1 corn tortilla with Ocean’s light tuna sundried tomato salad
  • 6 Low fat Triscuit crackers with Ocean's Snack'N Lunch™ Light Tuna Smoked

Ocean’s Snack Solutions deliver a low fat, high protein snack in 25 delicious varieties. Ocean’s convenient canned tuna can be rolled in a tortilla, packed in a pita, spread on celery or mixed in a salad for your next delicious smart snack. Ocean’s Snack Solutions makes snacking smarter, easier too. There are hundreds of combinations, so go ahead and try them all!

Do your snacks measure up?

Compare your favorite snacks to these Guidelines for Snacking Smarter. You may be shocked to learn that your usual snacks pack hundreds of extra Calories. If you replace the daily latte and muffin with Ocean’s Snack ‘N Lunch canned tuna and crackers, you will lose 5 lbs in one month and have energy to spare! So, what are you waiting for? Start Snacking Smarter and feeling better with Ocean’s Snack Solutions.

Guidelines for Snacking Smarter
  Calories Fat (g) Protein (g) Sugar (g) Fibre (g)
Smart Snacks 100-200 < 6 7-15 < 12 2-5
In the Vending Machine
Snack Food Amount Calories Fat (g) Protein (g) Sugar (g) Fibre (g)
Coke 1 can 331 0 0 33 0
Doritos Nacho Chips 85g bag 419 24 6 3 3
Nature Valley Sweet & Salty 1 bar 170 9 4 11 2
Snickers 1 bar 266 11 5 28 1
At the Coffee Shop
Snack Food Amount Calories Fat (g) Protein (g) Sugar (g) Fibre (g)
Caffè Latte Grande 260 14 14 19 0
Chocolate Cookie 1 large 470 23 6 38 2
Frappuccino Grande 470 16 6 65 0
Lowfat Oatmeal Muffin 1 390 16 8 23 6
Oat Bar 1 460 21 6 39 3
Oat Scone 1 650 35 7 34 2
Whole wheat scone 1 500 18 12 22 5
Smart Snacks
Snack Food Amount Calories Fat (g) Protein (g) Sugar (g) Fibre (g)
Banana 1 small 90 0 1 12 2.6
Cheese strings 1 string 69 5 6 0 0
Roasted Almonds 17 whole 119 0.8 4.4 1 2.4
Natural Peanut Butter 1 Tbsp 100 8 4 1 2
Ocean’s Snack ’N Lunch™ Light Tuna Tomato & Onion 85g 90 2.5 11 4 0
Ocean’s Pacific Salmon Thai Salad 170g 200 7 14 1 1
Ocean’s Albacore Tuna SnacKit™ 93g 180 6 17 4 0
Triscuit Crackers 6 120 4.5 3 0 3
Yogurt, fat free 100g 94 0.2 4.4 19 0