Your Dietitian: Snacking the Mediterranean

Snacking has become an integral part of the American way of eating. In fact, more than 90 percent of Americans snack daily, according to a survey. Frequent snacking increases the risk of excess weight and Alzheimer's disease. A 10-year study of British civil servants found an association between being obese or even overweight with reduced cognitive function. Besides being important for a healthy body, preventing excess weight is vital for brain health and preventing Alzheimer's disease. Snacking can fit into any diet — even the Mediterranean diet, which is considered the healthiest way of eating. The Mediterranean diet has been found to help prevent obesity, diabetes, Alzheimer's disease and many other ailments. So how can you snack the Mediterranean diet way? Small portions The Mediterranean diet includes sweets in very small amounts. The most popular reason for snacking cited in the survey was to satisfy a craving. So, it's not surprising various chocolate candies are the three most popular snacks. (Chips, cookies, crackers, dry cereal and peanuts are also popular.) For chocolate, the Mediterranean way of snacking means eating only one or two small squares of chocolate, a half-dozen M&Ms or a few chocolate kisses. For crackers, chips, cereal or peanuts, this means placing just one handful (about a half-cup) into a small bowl. Studies have shown the first taste of a food provides the greatest satisfaction. After each additional bite, the appeal of a food gradually decreases. Thus, the key to snacking the Mediterranean way is to portion out a small amount of a snack from the package onto a small plate or small bowl. Then return the package to the cupboard out of sight instead of eating out of a package until it is empty. Many times, Americans' snacks contain more calories than a sandwich, which we would consider a meal. Remember, a snack is supposed to be just a snack, not another meal. Try to keep snacks to no more than 100 to 200 calories (or fewer). If you can, read the label to check out how much of a food this equals. Fresh fruit is the healthiest snack. However, even healthy foods, such as grapes, can be eaten in too large a quantity. One woman I recently counseled eats an entire bag of grapes as a snack. As a rule of thumb, a small piece of fruit, 12 grapes or about a half-cup of diced fresh fruit is a serving. Slow, mindful eating Just as importantly, the snack must be eaten slowly and mindfully. That is the second part of the Mediterranean diet way of eating. For chocolate, that means breaking it into tiny pieces and slowly savoring each small piece. For dry cereal, crackers and peanuts, that means eating one nut, one piece of cereal or one small cracker (such a Cheez-Its) at a time — not mindlessly eating handfuls while watching TV or a movie or while on the computer. This slow way of eating is important to prevent overeating. Why? It takes about 20 minutes for the "I'm full, stop eating" (satiety) hormone called leptin to reach the hypothalamus in the brain. So, it's wise to eat meals and snacks s-l-o-w-l-y. Leptin is produced by our fat cells. Chronically overeating causes chronically high levels of leptin. Excess calories (from overeating) are converted by the liver into triglycerides, a fat. Studies have found that triglycerides cross into the brain and reduce the amount of leptin reaching the hypothalamus in the brain. So, our brain doesn't get the message that we should stop eating. And thus, we keep eating — becoming more and more overweight. Instead of overeating, the Mediterranean diet recommends eating until you are only 80 percent full and then quitting. That's a good way to prevent overeating. So, it is not surprising that the Mediterranean way of eating has been found to reduce the incidence of obesity, type 2 diabetes and Alzheimer's disease. Wise snacks The best snacks are foods that provide a lot of flavor in a small amount and can be eaten slowly. For chocolate lovers, try eating M&Ms one piece at a time, limiting yourself to just half a dozen. Peanut M&Ms are the healthiest M&Ms. Peanuts contain heart-healthy monounsaturated fat (similar to avocados). For a healthier treat, try making dark chocolate almonds. They're especially delicious. (See recipe.) Almonds are high in antioxidant vitamin E and magnesium — a nutrient needed to control blood pressure and blood sugar levels. For a frozen treat, enjoy chocolate nice cream. (See recipe.) It's like soft serve ice cream, but with much fewer calories. It's made with potassium-rich banana — a plus for people trying to control high blood pressure. For a ready-made treat, my favorite is Weight Watchers' Giant Fudge bar. It has added fiber to feed the beneficial bacteria in our colon where most of our immune system lies. Unlike ice cream in a carton, it comes preportioned as a bar, so it's impossible to overeat. Since it's on a stick, it's fun to eat and can easily be eaten slowly by licking it. For nut lovers, try peanuts or pistachio nuts in the shell. Having to shell the nuts slows down eating. Among nuts, pistachios are highest in phytosterols, compounds shown to reduce the risk of heart disease. Plus, you get 49 pistachios for one serving! Whole grains are another great snack. Air-popped popcorn, a whole grain, is super low in calories — and my favorite snack. Buy it already popped (such as Smart Pop or Skinny Pop) or pop your own in the microwave. Just be sure to eat it slowly, one kernel at time, not mindlessly by the handful. Or, go with a whole-grain cereal, such as Quaker Oatmeal Squares, Kashi cereals or shredded wheat. To slow down your eating, enjoy it like popcorn — eating only one piece of cereal at a time (not by the handful). For, a slightly sweeter snack, add a few dried cherries and toasted walnuts to the dry cereal for a delicious trail mix. Walnuts are rich in heart-healthy ALA omega-3 fatty acids. Naturally sweet, ripe fresh fruit is perfect if you're craving something sweet. Cutting up fresh fruit (such as watermelon) into bite-sized pieces helps to slow down our eating and enjoy each bite. Oranges or Cuties, which have to be peeled, make another slow-to-eat snack. Peeling a fruit causes us to eat more slowly. Slowly munching on a whole fresh apple is another food that takes a long time to eat. As a bonus, both oranges and apples come preportioned in single servings. Whether it's fruits or nuts, chocolate or popcorn, snacks can be a healthy choice if we eat them the Mediterranean way: in small amounts eaten slowly, savoring and enjoying each and every bite. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Chocolate nice cream 2 overripe bananas ¼ cup unsweetened cocoa powder 2 tablespoons milk (any type) ¼ teaspoon vanilla extract Dash of salt 1 tablespoon sugar (optional, depending on ripeness of banana) Optional toppings: Chopped peanuts, fresh raspberries or strawberries Peel and slice banana. Place in a freezer bag and freeze for at least 3 hours (or more). When you're ready to make the nice cream, place frozen banana in bowl of food processor. If banana was frozen more than 3 hours, allow it to slightly thaw for about 15 minutes. Meanwhile in a small bowl, whisk together the cocoa powder, milk and vanilla extract. Add this to the banana with a dash of salt. Puree mixture, stopping often to scrape down sides. Process until it develops a smooth, creamy consistency. Taste it. If the banana was not sweet enough, add a bit of sugar and blend some more to incorporate the sugar. Serve immediately. It can be stored in a flat plastic container in the freezer, but tastes best eaten on the same day it's made. If desired, top with chopped peanuts, raspberries or strawberries. Delicious! Note: I cut this recipe in half. For more servings, double recipe amounts. Makes: 1½ cups SOURCE: joybauer.com Dark chocolate almonds 1 egg white1 teaspoon vanilla extract2 cups raw almonds (unsalted)¼ cup granulated sugar3 tablespoons unsweetened cocoa powder¼ teaspoon salt Preheat oven to 275. Place rack in middle position in the oven. Line a large rimmed baking sheet with parchment paper or foil. Spray with cooking oil spray. Set aside. In a large bowl, whip egg white with vanilla extract until frothy. Add almonds. Mix until almonds are completely soaked in egg white. Allow to set about 2 minutes. Meanwhile, in a small bowl, stir together sugar, cocoa powder and salt until well mixed.Add this to almonds. Stir until dry ingredients are completely incorporated and almonds are evenly coated. No dry powder should remain at bottom of bowl. Evenly spread coated almonds onto prepared baking sheet in a single layer. Bake for 25 minutes. Cool for at least 15 minutes. Then break almonds apart. Store in an airtight container(s) or jar. I place 23 almonds into 8 small Ziploc baggies. These can be frozen to a longer shelf life. Note: Almonds are one of the richest sources of magnesium, a mineral which helps regulate blood pressure, heart rhythm and blood sugar levels. Most Americans get insufficient amounts of magnesium. Makes: 8 servings (A serving is 23 almonds.) SOURCE: joybauer.com Cherry chocolate haystacks 3 large shredded wheat biscuits 6 ounces dark chocolate (at least 70 percent cocoa), chopped 1/3 cup dried cherries Line a baking sheet with wax paper. With your hands, crush shredded wheat biscuits into thread-like pieces into a bowl. Place chopped chocolate into the top of a double boiler over barely simmering water. Make sure the bottom of the pan does not touch the water. Melt the chocolate, stirring frequently, for about 1 minute. Remove pan from heat. Add the crushed shredded wheat and cherries. Stir to combine. Place tablespoon-sized stacks of the mixture onto the wax paper. Place in refrigerator for about 20 minutes to cool and set. Store and serve at room temperature. Makes: 16 haystacks (Serving size: 2 pieces) Nutrition per serving: 170 calories, 8 grams fat, 2 grams protein, 22 grams carbohydrate. Variation: Dark chocolate nut and cherry clusters: Make by substituting 1 cup chopped almonds or walnuts for the shredded wheat biscuits and increase cherries to ½ cup. These are also fabulous and a favorite of my husband. SOURCE: elliekrieger.com