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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