5 Healthy Snack Makeovers for Weight Loss and Energy

from Magic Foods
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Regular Snack

2 ounces (60 g) pretzels
Total Glycemic Load (GL): 33
Total calories: 216

Magic Snack

3/4 ounce (20 g) pretzels
1/2 green apple with 1 tablespoon peanut butter
Total GL: 14
Total calories: 208

The Fixes
●Decreased the number of pretzels by more than half to limit refined carbs.

●Beefed up the snack with a filling piece of fruit and some peanut butter for blood sugar “staying power.” This snack will help you stay full longer than if you ate just the pretzels.

Regular Snack

1 berry cereal bar
Total GL: 26
Total calories: 140

Magic Snack

14 ounces (125 ml) low-fat mixed-berry yogurt topped with 2 tablespoons All Bran cereal
Total GL: 9
Total calories: 148

The Fixes
●Substituted yogurt for the cereal bar to slash the GL. Because these bars contain cereal, we often assume they’re good for us, but they’re often lower in fiber and higher in sugar than their cereal counterparts.

Added All Bran cereal on top for crunch and a bit of whole grain.

Regular Snack

15 plain salted crackers
3 ounces (85 g) cheddar cheese
Total GL: 22
Total calories: 624

Magic Snack

6 whole wheat crackers
1 ounce (30 g) Swiss cheese
1 small pear
Total GL: 13
Total calories: 299

The Fixes
●Switched to whole wheat crackers and cut the portion by more than half to decrease the GL.

●Limited the cheese to decrease saturated fat. Cheese is indeed a Magic food, but you need to eat it in moderation.

Added a piece of fruit to add back some calories. Because of its fiber and water, the pear will fill you up more than the crackers.

Regular Snack

1 chocolate chip granola bar
Total GL: 14
Total calories: 163

Magic Snack

1 cup light popcorn mixed with 10 peanuts and 1 tablespoon semisweet chocolate chips
Total GL: 8
Total calories: 160

The Fixes
●Swapped the granola bar, filled with added sugar, for popcorn (a whole grain, high-fiber food) to lower the GL.

Added peanuts for a sugar-stabilizing dose of protein and “good” fats that will help you stay fuller longer.

Threw in some chocolate chips to satisfy your sweet tooth.

Regular Snack

14 jelly beans
Total GL: 27
Total calories: 150

Magic Snack

15 dry-roasted peanuts
Total GL: 1
Total calories: 84

The Fix
●Slashed the GL to almost nothing by substituting peanuts, which are satisfying and full of protein, fiber, and healthy fat, for jelly beans, full of nothing but blood sugar-raising sugar.

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