Did you contributed to the 30 million pounds of snacks consumed on game day? Research by the Calorie Control Council and Snack Food Association estimates that Americans will eat - 11.2 million pounds of potato chips, 8.2 million pounds of tortilla chips, 4.3 million pounds of pretzels, 3.8 million pounds of popcorn, and 2.5 million pounds of nuts! On average, one may consume 1200 calories from snacking alone, calories from meals are additional! In workout time, that is between 2-5 hours in the saddle or lacing up your shoes and going for a 2-2.5 hour run, depending on intensity and personal needs. Practicing the 90/10 rule – make healthy choices 90% of the time, 10% of the time you my slip-up, allows you to maintain healthy habits and be realistic. To stay the course, remove the indulgent snacks from the pantry to keep them from arm's reach, and plan ahead.
The following are tips to help you avoid making calorie-dense slip-ups:
1. Make room for healthy foods. The foods in your kitchen, where they’re stored, and how accessible they are can all affect how much and how well you eat. Start by tossing unhealthy items or putting them in places that are harder to see and reach. Reorganize the remaining foods, using the prime real estate in the fridge—accessible shelves and drawers—for healthy foods, such as vegetables and fruit and nonfat dairy. Do the same thing in your cabinets.
2. Think ahead. Think about what the coming week looks like. Prepare healthy lunches, dinners, and snacks for busy weekdays in advance. You’ll save cash (takeout and delivery aren’t cheap), calories (remember, homemade equals healthier), and time (you don’t have to rush to pack lunch in the morning if it’s already made).
3. Create your own portion-controlled snacks. Those 100-calorie snack packs can be a great way to enjoy a small amount of your favorite treats, but let’s face it, they don’t come cheap. Save some cash by creating your own: Buy your snacks in bulk and use your own containers to portion out your desired serving size. Store them in your pantry for easy access to a quick snack.