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Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


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Snack healthy

3 questions
Q: I have an allergy to nuts, is there some other snack that you could recommend that can take place of nuts and peanut butter? I have tried oven roasted chick peas but is there more? - Karly
A: Nuts and peanut butter belong to the ‘Meat and Alternatives’ food group and provide a great source of protein. Foods that contain protein help curb your hunger because they take longer to digest — a smart strategy is to enjoy protein-rich foods at every snack and meal. By doing so, you’re more likely to prevent dips in energy between meals. Here are some examples of foods that are rich in protein: milk, yogurt, cheese, meat, fish, egg, legumes (lentils, chickpeas and beans) and tofu.

If you have peanut or nut allergies, be careful when buying any kind of packaged food. Check the label to make sure there are no nuts and/or peanuts listed. Read the ingredients very carefully because manufacturing and packaging practices can change without any notice. Peanuts, tree nuts and their derivatives can be referred to by many different variations on lists of ingredients, so don’t get caught off guard — nuts and peanuts might be hiding under other names. Watch out for any ingredients listed as: arachide, arachis oil, beer nuts, goober nuts, goober peas, goober peas, ground nuts, kernels, Mandelonan nuts, nut meats, or Valencias.

Here are some snacking ideas that take into account your nut/peanut allergy and provide a similar protein punch: hard-boiled eggs with some vegetable juice; a small tuna wrap with a glass of milk; yogurt with berries; hummus and raw veggie sticks and cherry tomatoes; popcorn sprinkled with parmesan cheese; chickpea and tomato salad; fig cookies (check the label) with a glass of milk; a nut-free granola bar with chocolate milk; or some yogurt and a fruit


Q: I've always heard that eating between meals was fattening. Are you sure it is good? - Chica
A: There's lots of research to show that people who snack between meals have an easier time losing weight and keeping it off. Part of the reason is snacking allows us to keep our blood sugar levels stable. This prevents us from feeling starved at the next meal and overeating. The key is to choose healthy snacks and cover at least 2 food groups. Some examples would be: cut-up fruit and veggies, whole grain crackers and cheese, peanut butter or other nut butters on crackers, English muffins, yogurt (including tubes and drinks), homemade mini muffins, trail mix, baked tortilla chips with salsa or bean dip, and fig cookies with milk. For other ideas, browse through the Health News section on this website.

- Zannat Reza


Q: What are some snack ideas that I can take to work? - Anonymous
A: How about an apple and a chunk of Canadian Gouda cheese? Or a banana and almonds, or popcorn sprinkled with Canadian Parmesan cheese? Here are some more suggestions: dried figs, dried cranberries and walnuts; peanut butter on whole grain crackers; banana bread and a glass of milk; or grapes and crispy plain cookies.

- Lois E. Ferguson


 
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