Ask Shannon: Fitness and Nutrition Q & A

Posted May 31, 2008 at 02:00 PM by Shannon Clark

Section: Her Health, Her Nutrition, Healthy Eating

With years of training under her belt, resident fitness and nutrition expert Shannon Clark is ready to help you on your way to a healthy, informed lifestyle. Got a question? her your inquiries, and be sure to check back every week for the latest Q&A.

Q: I’ve just been told by my doctor that I need to start watching my diet a little more carefully because my weight has started to creep up and cardiovascular disease runs in my family.  I definitely don’t want to end up in this condition so I’m now working towards making modifications in my current diet to prevent any issues from occurring. I’m looking for quick and easy snacks that I can take to work now that I should be avoiding the vending machine at all costs. Do you have any suggestions?

A: Thanks for the question! It’s a great idea to start making changes in your diet today so that you do not end up having to deal with this condition for the long-term in a much more serious manner.

You are definitely right – the vending machine is something you’ll want to avoid, not only because most items are high in calories and will contribute to weight gain, which in itself is a big risk factor for heart disease, but also because most items are very high in saturated fat and simple carbohydrates – both of which you should avoid.

Instead, you’re best to prepare your own snacks the night before to take with you, or keep a supply of items right at your desk so it’s readily available.

Some good options include: *Fiber rich snacks – Fiber helps to reduce your cholesterol levels, which then decrease the risk of cardiovascular disease.  Some snack options here would include: -whole grain crackers smeared with peanut butter -low-sugar yogurt with All Bran Buds sprinkled in -carrots and hummus -any other fiber rich cereal (Shreddies for example), mixed with nuts and raisins to create a trail mix

*Snacks Rich In Omega-3 Fatty Acids – Omega-3 Fatty acids help to reduce insulin resistance, which can be associated with obesity and cardiovascular disease, as well as help promote healthy body functioning.  Some snack ideas here would include: -half a can of salmon mixed with low-fat mayo and tossed over a bed of spinach -1/2 cup of cottage cheese mixed with one diced apple and one or two tablespoons walnuts -soybean salad -raw cauliflower with a low-fat dip

*Trans Fat Free Foods – Finally, the thing point to think about when making your choice selection is trans fats.  These will put you at a very high risk of cardiovascular disease and should be avoided at all costs. Snack choices to avoid here include: -any fried foods such as French fries and donuts -baked goods such as pastries, pie crusts, biscuits, pizza dough, cookies, and packaged crackers -packaged granola/energy bars

So, when choosing your snacks to help prevent heart disease, think fresh, high in fiber, and high in healthy fats.  By focusing on these objectives you’ll likely naturally make better choices that are more suited towards this goal.