I have learned that the following foods make poor snack/treat choices and are actually empty calories that should not be a part of a healthy diet (cookies, pastries, chips, crackers, candy, and ice cream). The reason these foods make such poor snack choices is that they are usually high in sugar, fat and carbs, while at the same time offering almost no fiber or protein. When you eat these snacks you do not feel full which is why these tend to be foods easy to binge on. These foods also have an addictive component, in that once you eat these foods they create cravings for more. I am learning not to eat these foods as snacks or even as treats.
A better snack is made from real food that is high in fiber and protein. When I am hungry it is better to eat some whole fruit, nuts yogurt or a sandwich than to fill up on empty calories.
An easy way to spot an empty calorie food is to see if the food is high in sugar, fat and calories while not giving you any fiber or protein.
A time and manner to treat oneself?
I am finding that first off I must have a food worthy of being a treat. A treat food would be one that I do not consider to be apart of my normal diet. One that I would eat on special occasions or sparingly. One that I can eat a single serving of and not be tempted to binge. For me I want my treat to have some sort of nutritional value as well. A treat food is not something that I would eat a snack. If I am hungry the last thing I would want to eat is a treat food. A treat food is purely for the taste buds!
My personal treat of choice is plain cheese cake. Cheese cake does have sugar and fat, but it also has protein. I never eat more than 2 slices and can get full off one slice. It does not make me want to binge.
* cheese cake from Jack in the Box is 310 cal, 17 fat, 9 sat fat, 7 protein.
CLM
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