The Mid Life Flab
Click to Book Mark  I Like Menopot  Menopot Twitter  Menopot in Google+

Flat Belly Snacks

Flat Belly Snacks

All flat belly diets contain monounsaturated fatty acid or MUFA; plant based healthy fats. These fats lower bad cholesterol in your body which comes from unsaturated fat in meat and dairy products. The catch phrase for flat belly diet is 'a MUFA at every meal'. So your flat belly snacks can include vegetable oil, olives, avocados, nuts and chocolate.

Include protein for building lean muscle and increased satiety. Cut back on refined carbohydrates. Restrict your daily sodium consumption to not more than 2,300 mg. Processed and canned foods and luncheon meats are sneaky ways in which sodium gets added into your diet. Snack on lean meat like turkey or omega-3 rich fish like salmon, trout and tuna.

Flat belly snacks

Snack 1: Whole meal bread with organic milk

While whole meal bread is fiber rich and good for digestion, organic milk is chemical free. The other option would be organic yoghurt which is free from pesticides. Milk, yoghurt and cheese are packed with whey, a protein that supports the formation of lean body mass. Dairy helps fill you up and can increase overall weight loss. So it is a win-win.

Snack 2: Egg White Omelet

Omelet made with egg whites and garnished with chopped mixed peppers. A handful of spinach can be added. Team this omelet with a smoothie, blend of milk, low-fat yoghurt, whey protein powder and ice. This can also work as a meal substitute.

Snack 3: Walnut mix

Walnuts contain omega 3 fatty acids, which can help protect your heart and preserve brain health. Mix ½ cup pineapple into ½ cup cottage cheese and sprinkle with 2 tablespoons of walnuts. Team this with a chocolate banana blast - mix sliced ½ small banana and ¼ cup semi sweet chocolate chips with a bowl of unsweetened fat free yoghurt.

Snack 4: Egg muffin

Farm fresh egg with cheese sandwich is an option. Drizzle one toasted whole wheat English muffin with a tablespoon of olive oil. Fill the muffin with one large poached egg, 1 slice reduced fat Swiss cheese and a half of a medium vine ripened tomato sliced.

Snack 5: Cherry chocolate Smoothie

Anthocyanins not only give grapes, blue berries and straw berries their vibrant color but they also burn abdominal fat. These colorful fruits are also rich in heart healthy antioxidants and fiber. In a blender, combine 1 cup of fat free milk, 1 cup of frozen cherries, 3 oz of fat free vanilla yoghurt and ¼ cup of semi sweet chocolate chips. Mix until smooth.

Snack 6: Fruit and almond butter

Almond butter with fresh fruit - spread 1 slice whole wheat bread with 2 tablespoons almond butter. Eat with ½ cup each sliced strawberries and sliced kiwifruit.

Snack 7: Quell your salt cravings

Counter salt cravings with foods rich in potassium for a snack. Avocados, orange juice, bananas, baked potatoes, sweet potatoes and spinach are examples. As Ashley Koff RD, a registered dietician in Los Angeles explains 'Sodium keeps water outside the cells, the potassium brings it into the cells, where it belongs'.

Try a quarter of an avocado spread on tomato slices, a handful of almonds and a half cup of pistachios, a few olives, or a square of dark chocolate.

Snack 8: Apple and Popcorn

A snack that can give you a sense of satiety and at the same time is healthy is apple and popcorn. Snack on a cup of microwave popcorn, 1 medium apple cut in tidy wedges together with 2 tablespoons of peanut butter. Put to rest your salt and sugar cravings.

Snack 9: Peanuts and Blueberries

Another appetizing snack is blueberries and peanuts. Take a medium bowl and mix about 150 g low fat vanilla yoghurt and 2 tablespoons of chopped peanuts along with a cup of blueberries.

Snack 10: Tortilla Chips and dip

1 oz of low fat tortilla chips with dip: ½ cup of refried beans and ¼ cup low fat shredded Cheddar cheese and ¼ sliced avocado.

Beans are again a super food that contains resistant starch, an ab fat fighter as also are potatoes, bananas, and corn. Here resistant starch does not turn to sugar like other carbs but passes through the body undigested, acting like a fiber. Chickpeas and kidney beans can also be added to a salad. The side dish could be a healthy mix of ½ cup of corn with black beans, tomatoes and red onion.

Flat belly snacks guide

Almonds have the necessary vitamins, fiber and magnesium to keep your energy level high. Munch on about 12 to maintain muscle tissue, gain energy and regulate blood sugar. Their cell-wall composition is said to reduce the absorption of all their fat, making them a healthy lean nut choice.

New research suggests a direct link between consuming Green tea and smaller waistline. Green tea contains catechins that boost energy expenditure and increases the release of fat from fat cells, especially in the abdomen.

Whole grains contain magnesium and chromium. They combat cortisol and keeps down insulin production. Four to seven daily servings of wholegrain foods results in losing belly fat twice as those eating refined carbs. Go for grains in their natural forms such as oats, brown rice or quinoa rather than whole grain flour or supplements.

Enjoy a cup of cooked oatmeal to get your metabolism going in the mornings. Top it with walnuts or dried cherries. Snack on magnesium-rich pumpkin seeds. Mix with olive oil and salt and bake them for a crunchy savory snack. Sweet potatoes offer low-glycemic index carbs that provide sustained energy. The fiber is an added benefit. Sink your teeth into fresh fruits such as apples, figs, pomegranates and pears. These fruits are ideal for a snack as they give you a daily dose of antioxidants, natural sugars and fiber.

More flat belly snacks

This vanilla yogurt and blueberry smoothie can make a great snack. Combine skim milk, vanilla yogurt and 1 cup of fresh blueberries and ice in a blender. Blend for a minute, transfer to a glass and stir in 1 tablespoon of ground flaxseed.

  • Pair whole wheat pretzels with 10 large green olives, 1 cup of red grapes and 1 oz reduced fat sharp Cheddar cheese.

  • Take 2 tablespoon hummus with 1 cup sliced red bell pepper, one small whole wheat pita and 10 large green olives and 1 large pear.

  • For a healthy smoothie snack, blend ice, low fat milk, yogurt, and fresh fruit. Add peanut butter or oatmeal.

  • Try gingersnap oatmeal - ½ cup apple juice, ¼ cup quick cooking steel cut oats, a gingersnap cookie and 1 tablespoon of chopped pecans. Bring ½ cup apple juice and ¼ cup water to a boil in a small heavy saucepan. Add ¼ cup oats reduce the heat and simmer uncovered for about 5 minutes, stirring often. Remove from heat and let stand for about 2 minutes. Spoon into a serving bowl with a roughly broken gingersnap and a tablespoon of chopped pecans. Garnish with fresh fruit if desired.
  • Whip up a blueberry pomegranate smoothie snack - Put 2-3 cups of frozen blueberries unthawed and ½ cup of yogurt and 1/3 cup of soy milk, ¼ cup pomegranate juice in a blender and blend at high speed until smooth.

Flat belly snacks (100 calories or less)

  • 1 cup Greek yogurt and cinnamon

  • Microwave popcorn without butter

  • 14 almonds

  • Baked apple with cinnamon

  • Cottage cheese and musk melon

  • 1 light string cheese and ½ apple

  • 5 wholegrain pretzel sticks

  • Baby carrots with hummus

  • A bowl of pistachios

  • ½ cup low fat cottage cheese

  • 14 baby carrots and 2 tablespoons low-fat hummus or light ranch dressing.

Flat belly afternoon snack list (200 calories or less)

  • Celery sticks and 1 tablespoon peanut butter

  • A small apple or orange and about 12 almonds

  • 6 oz fat free plain or low sugar yogurt and ½ cup fiber one cereal

  • 1 whole wheat tortilla topped with one slice of low fat cheese and salsa

  • ½ cup low fat cottage cheese and ½ cup berries

  • Medium fat free latte

  • 4 pot stickers dipped in a teaspoon reduced-sodium soy sauce

  • ½ cup low fat plain Greek yogurt mixed with 2 teaspoons honey and 1 teaspoon unsweetened cocoa powder and topped with ½ cup raspberries.
  • Try an orange smoothie with 1 peeled seedless orange with 1 cup ice cubes, ½ cup low fat milk and 1 teaspoon honey and ½ teaspoon vanilla extract.
  • For a fruit and nut bark - Microwave 2 tablespoons chocolate chips until melted, pour into parchment paper, sprinkle with 5 chopped pistachios and 5 golden raisins and refrigerate until hardened.
  • 1 cup red bell pepper slices topped with ½ cup warmed spicy low fat refried black beans and 1 tablespoon guacamole.
Tips on Managing Menopot - handy booklet

 Google+ Google+