Smoothie & Snack Bars: Make Them a Healthy Option

I did some research and found that some snack bars and shakes may not be the healthiest, but the choice is yours. Because unfortunately it can depend on the taste of something, regardless of the amount of sugar. You’ll want that snack bar to be high in fiber, low in sugar, and with some protein. And with that shake or smoothie you want it to be high in protein, low in calories and sugar free. Research shows that the average American consumes 156 pounds of sugar per year. That is equivalent to 13 pounds of sugar consumed in a month. That’s a ton of sugar. Is that amount healthy? If you are diabetic like me it is not. That’s why I take the time to read how many grams of sugar are in any snack bar I’m buying. The same applies to a smoothie or shake. All ingredients have to be natural not concentrated. Adding concentrated juice means a higher concentration of sugar.

Ask yourself how often you snack throughout the day. And when you snack, what snacks? Is it a chocolate bar, like a Snickers, that is high in sugar and calories? When you check the ingredients, you’ll learn that a Snickers bar has 270 calories. For those who count calories, like me, you should not exceed 2000 calories per day. That Snickers bar represents more than 10% of that total amount. You must be careful when choosing a chocolate bar full of sugar and calories. That’s why replacing a candy bar with a healthy snack bar or delicious healthy shake is the best way to go.

It is well known that breakfast is the most important meal because eating breakfast gives our body the fuel we need to get going in the morning. Before I head out in the morning, I make sure to eat a bowl of fiber-loaded cereal with lactose-free and soy-free milk. I prefer Kashi Heart to Heart Honey Toasted Oatmeal Cereal and Blue Diamond Almond Breeze milk. A very tasty combination!

In the meantime we return to the coffee shops and smoothies. One problem with snack bars is that they taste like cardboard covered in chocolate or an interesting flavored icing. Fortunately, today’s snack bars are more flavorful and lack the texture of cardboard. Now, if you graze like me, you’ll want to add fruits and/or vegetables, some protein, and/or a whole grain to your daily diet. Let’s take a look at the list of some healthy options:

Here are some examples of healthy snacks:

• Half a whole wheat sandwich with baby carrots
• Greek yogurt with red fruits and almonds
• Bowl of high fiber cereal with an orange
• Peanut butter and cookies
• vegetables and hummus
• cheese and fruit
• Small bowl of soup with whole grain crackers

When choosing a snack bar, look for the following ingredients:

• Little or no saturated fat
• Fiber (at least 3 grams per serving)
• Protein (at least one serving of protein = 7 grams)
• Relatively low in sugar (9 grams or less, which is just over 2 teaspoons)

These are some of the best snack bars:

• Fiber One 90 calories (ie chocolate, 5 grams of sugar)
• Quaker Fiber & Omega-3 (ie Chocolate Peanut Butter, 7 grams of sugar)
• Kashi TLC (ie dark chocolate with cherries, 8 grams of sugar)
• These are some of the worst snack bars:
• Cliff bar (ie crunchy blueberries, 21 grams of sugar)
• Balance Bar (ie honey, yogurt, peanuts, 17 grams of sugar)
• Odwalla Bar (i.e. super protein, 17 grams of sugar)

As for shakes, you don’t want to spend a lot to get a lot. A popular shake is WonderSlim Protein Diet Smoothies with 7 servings per box. You can also try Slim-Fast and Atkins shakes. And make sure that the smoothie you choose has the following characteristics:

• High in protein
• Low in calories
• Enriched with Vitamins and Minerals
• Free of trans fats
• Free of saturated fats
• Aspartame Free
• Use as a meal replacement shake for breakfast, lunch, or dinner
• Can fit into any VLCD, Modified VLCD or LCD weight loss plan
• Fast and easy to make
• It mixes easily with water.

Please note that adding a snack bar and/or shake does not guarantee weight loss. Both are designed to enhance your healthy diet, not replace it. Of equal importance is a regular exercise regimen. And what he writes about I do. After my weekly hospital stay in October 2010, I changed my diet and started eating healthier. I also included a daily exercise regimen. The result is that I have lost over 50 pounds and feel much better and have more energy. I personally recommend the Kashi bars. They are tasty and give you energy to last until the next meal.