“Veggies That Are Healthy Sources of Carbs”

 

BROCCOLI: Serving: 1 cup chopped, raw or cooked / Carbs: 6 grams. You don’t have to boil it into a mushy mess. Try roasting it with a bit of olive oil and a sprinkle of Parmesan cheese. You’ll keep coming back for this nutty-flavored treat.

CARROTS: Serving: 1 cup, raw / Carbs: 12 grams. If soggy cooked carrots don’t inspire you, eat them raw. Leave small ones whole. Cut larger ones at an angle to make each slice bigger. Use either or both to scoop up a healthy, protein-rich dip made from low-fat yogurt, lemon juice, and fresh dill.

CORN: Serving: 1 cup chopped, or 1 large ear / Carbs: 30 grams. That’s a lot of carbs, but there’s also around 4 grams of fiber, which helps your body absorb them more slowly. It’s hard to beat fresh corn roasted on the grill in the summertime. Try microwaving whole ears in the husk for a few minutes before you grill them. It will cut your cook time and help keep them from drying out.

SWEET POTATO: Serving: 1 cup, chopped or mashed, raw or cooked / Carbs: 27 grams. Like carrots, this starchy veggie is high in fiber. It’s also loaded with other nutrients like potassium, calcium, and vitamin C. Slice it thin and bake it under the broiler with a light brushing of olive oil for a side dish or snack that combines chew, crunch, and delicious flavor. Try it as a healthy substitute for french fries.

BEETS: Serving: 1 cup, chopped or sliced / Carbs: 13 grams. If you want to cut your cook time, don’t cook your beets whole as many recipes suggest. Peel them and slice them into eight pieces. Lay them flat on a cookie sheet and bake at 425 degrees for around 20 minutes. Once they’re done, you can throw them into a salad with some arugula, pecans, and low-fat feta cheese.

PARSNIPS: 1 Serving: 1 cup / Carbs: 23 grams. Though the carb count is high, these fall favorites also have 6.5 grams of fiber per serving. Roast them at 350 degrees for an hour. Mix them with other root vegetables like potatoes, rutabagas, turnips, and beets for a colorful side dish that’s a feast for your eyes and your belly.

BRUSSELS SPROUTS: Serving: 1 cup, raw or cooked / Carbs: 12 grams. A whopping 8 grams of fiber helps balance out those carbs. If you have bad memories of tasteless, overcooked sprouts, fear not. Mix them in a bowl with olive oil, salt, and pepper. Roast at 500 for 20 minutes, then drizzle on balsamic vinegar.

ZUCCHINI: Serving: 1 cup, sliced / Carbs: 3.5 grams. Southerners look forward all year to this delicate summer squash. You can use raw slices, along with celery and cucumbers, instead of chips to scoop dips. Or for something different, get a spiral slicer (you can order one online or pick it up at a local discount store) and use zucchini noodles instead of pasta in all your favorite dishes. 

BUTTERNUT SQUASH: Serving: 1 cup, cooked / Carbs: 21 grams. Along with vitamin C, it’s high in fiber at 6.6 grams. You can peel it, cut it into cubes, and roast it at 400 degrees for about 30 minutes. It makes a great side dish or a tasty taco filling. Cut it in half and bake it whole at 350 degrees for an hour and 20 minutes, or until it’s fork tender.

ACORN SQUASH: Serving: 1 cup, cooked / Carbs: 30 grams. That’s a high carb count, but they do have 9 grams of fiber to balance it out. A minute in the microwave on high will make each squash easier to cut in half. Put a couple of tablespoons of orange juice in each half and bake them cut-side up for 30-45 minutes. A little cinnamon and nutmeg will finish it off.  Or use them as entree cups, and stuff them with goodies like chicken, mushrooms, and kale.

PUMPKIN: Serving: 1 cup, cubed / Carbs: 8 grams. If you want a sweet pumpkin treat that isn’t a latte or a slice of pie, try a pumpkin smoothie. Toss ice, 1 banana, a cup of low-fat yogurt, ¼ cup of pureed pumpkin, and a pinch each of cinnamon and ginger into your blender. You can thin it with low-fat milk if needed.

SPINACH: Serving: 2 cups, raw / Carbs: 2 grams. It has almost no carbs and lots of nutrients. Sauté it, fresh or frozen, in garlic and olive oil, for a simple side dish that works with nearly anything. You can also use it in salads or fold it into omelets and casseroles to make sure the whole family gets their greens. 

CHICKPEAS: Serving: 1 cup, cooked / Carbs: 45 grams. Also called garbanzo beans, they’re packed with protein and fiber. Use them in salads, soups, and spicy Indian curries. Or add some olive, lemon juice, garlic, and tahini (made from sesame seeds) and throw it all into a food processor. The resulting thick paste, known as hummus, is perfect for dipping with pita bread, chips, or even raw veggies.  

RED BELL PEPPER: Serving: 1 cup, raw or cooked / Carbs: 9 grams. Cut them lengthwise for a delicious and simple raw snack, alone or with a dip. Throw them in with most any stir-fry for color and flavor. You can also blacken one on the grill or in the oven. For a side or main dish that stands alone, stuff them with beans, rice, meat, or whatever sounds good. Bake at 400 degrees for 35 minutes.

NAVY BEANS: Serving: 1 cup, cooked / Carbs: 47 grams. Add them to a simple salad of cooked chicken, cucumber, onion, oil, and lemon juice for a refreshing, light summer lunch. Soak dry beans overnight to make them easier to digest (less gassy). If you’re in a hurry, use 10 cups of water for each pound of beans and boil for 3 minutes. Then set aside for an hour or more before you start cooking.

REVIEWED BY: Michael Dansinger, MD, WebMD on June 06, 2020

SOURCES:

ChooseMyPlate.gov: “10 Tips: Kid-friendly Veggies and Fruits,” “All About The Vegetable Group.”

American Heart Association: “What is a Serving?”

Dairy Council of California: “Health Benefits of Broccoli.”

PBS Parents: “How to Grill Corn on the Cob Quickly.”

U.S. Department of Agriculture National Nutrient Database for Standard Reference Legacy Release: “Basic Report: 11090, Broccoli, raw,” “Basic Report: 11124, Carrots, raw,” “Basic Report: 11477, Squash, summer, zucchini, includes skin, raw,” “Basic Report: 11486, Squash, winter, butternut, cooked, baked, without salt,” “Basic Report: 11507, Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program),” “Basic Report:  1900, Corn, sweet, white, raw,” “Basic Report: 16038, Beans, navy, mature seeds, cooked, boiled, without salt,” “Basic Report: 16057, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.”

U.S. Department of Agriculture Branded Food Products Database: “Full Report (All Nutrients): 45051842, HANOVER, WEIS, BABY BRUSSELS SPROUTS, UPC: 041497034185,” “Full Report (All Nutrients): 45299392, SPINACH, RAW, UPC: 707185002002,” “Full Report (All Nutrients): 45300220, BEETS, RAW, UPC: 740695904244.”

U.S. Department of Agriculture What’s Cooking: “Cooked Beans,” “Cool Cucumber Yogurt Dip,” “Crustless Pumpkin Pie,” “Fiesta Hummus,” “Mediterranean Chicken and White Bean Salad,” “Oven Baked Sweet Potato Fries,” “Roasted Brussels Sprouts, Potatoes, and Chicken,” “Roasted Root Vegetables,” “Sweet Acorn Squash.”

American Diabetes Association: “Beet and Arugula Salad with Feta,” “Stuffed Acorn Squash.”

Johnson & Wales University: “Roasted Brussels sprouts and Shallots with Balsamic Vinegar.”

Michigan State University Extension: “Get the most out of pumpkins by adding them to your diet,” “Oodles of vegetable noodles.”

Iowa State University: “How to Select, Peel, and Use Butternut Squash.”

Sutter Health: “Baked Butternut Squash Recipe.”

U.S. Department of Agriculture EatFresh.org: “Top 10 Ways to Enjoy Bell Peppers,” “Top 10 Ways to Enjoy Spinach.”

North Dakota State University: “Stuffed Bell Peppers.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Your Guide to Eating Healthy Carbs”

 

MAKE THE RIGHT CHOICE: Think of carbs as raw material that powers your body. You need them to make sugar for energy. They come in two types: simple and complex. What is the difference? Simple carbs are like quick-burning fuels. They break down fast into sugar in your system. You want to eat less of this type. Complex carbs are usually a better choice. It takes your body longer to break them down.

READ THE "FINE PRINT": Nutrition labels offer an easy way to spot added sugar, the source of simple carbs that you want to cut back on. Just look for words that end in "ose." The chemical name for table sugar is sucrose.  Other names you might see include fructose, dextrose, and maltose. The higher up they appear in the ingredients list, the more added sugar the food has.

JUST AVOID SIMPLE CARBS? Well, it is not quite that easy. Foods that have been processed with added sugars generally are not as healthy a choice, it's true. But simple carbs occur naturally in some foods that are part of a balanced diet. For example, most milk and other dairy products contain lactose, or milk sugar.

GET SMART ABOUT BREAD: Does your loaf have the complex carbs that are good for you? It depends on the grain used to make it. Look for bread made with whole grains. Barley, rye, oats, and whole wheat are some top choices.

WHAT ABOUT FRUIT? They are sweet, which must mean they have simple carbs, right? That is true, but they are still a healthy choice. They have got fiber in them, which helps slow the breakdown of sugar. Plus, most are a good source of nutrients like vitamin C and potassium. Fruits with skins you can eat, such as pears, apples, and berries, are especially high in fiber.

WATCH WHAT YOU DRINK: That soda you are sipping could be a sneaky source of simple carbs. That is because non-diet sodas contain a sweetener, often high-fructose corn syrup. It's right there on the nutrition label, usually one of the first ingredients listed. Twelve ounces of a regular soda can pack 39 grams of carbs, all coming from the sugar in it.

THINK FALL: Many of the foods you associate with autumn are great sources of complex carbs. Try starchy vegetables such as sweet potatoes, squash, and pumpkin.

SWEETEN WITH CAUTION: You can quickly load up on simple carbs if you're not careful about what you stir into your hot drink or put on your oatmeal. Go easy on brown sugar, maple syrup, honey, and molasses. And don't overdo it on fancier-sounding sweeteners, like turbinado and agave nectar. They're also sources of simple carbs. 

BRING ON THE BEANS: They're a good way to get complex carbs. Whether you choose kidney, white, black, pinto, or garbanzo, beans have lots of fiber. While you're on that aisle in the grocery store, think about picking up some lentils or split peas, another way to add complex carbs to your diet.

A GUILT-FREE TREAT: It seems too good to be true, but you can believe it: Popcorn is a whole grain. That means it's got complex carbs and fiber. Your healthiest choice is air-popped, without any added fat and salt. Season it with your favorite dried herbs and spices instead.

GREAT GRAINS TO TRY: Maybe you've heard of quinoa, the whole grain from South America. Some other new-to-you whole grains are becoming more widely available, and they can be a good choice to get complex carbs in your diet. Some grains to look for are millet, a staple from Africa and Asia, bulgur, which is used in Middle Eastern dishes, and triticale, a hybrid of wheat and rye.

WHICH KIND OF RICE? You're ordering Chinese food and the restaurant asks, "White rice or brown?" Which should you choose? White rice is a "refined" grain, meaning it has lost some key nutrients during processing, like fiber. But brown rice is a whole grain, a good source of complex carbs.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD on May 29, 2020

CDC: "Nutrition for Everyone."

NutritionMD.org: "Making Sense of Foods."

Food Insight.Org: "Background on Carbohydrates and Sugars."

U.S. Department of Agriculture National Nutrient Database.

American Diabetes Association: "Types of Carbohydrates."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“25 Super Snacks With 100 Calories or Less”

 

1/2 CUP SLOW-CHURNED ICE CREAM: Surprise! Ice cream tops our list of low-calorie snacks. The key is to look for slow-churned or double-churned varieties. This refers to a process that reduces fat and calories while retaining the creamy texture of full-fat varieties, so 1/2 cup has just 100 calories. 

• Saturated Fat: 2 g
• Sodium: 45 mg
• Cholesterol: 20 mg
• Carbs: 15 g

6 CUPS MICROWAVE POPCORN: When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the Academy of Nutrition and Dietetics. It is also high in fiber, which can help you stay full longer.

• Saturated Fat: 0.5 
• Sodium: 220 mg
• Cholesterol: 0 mg
• Carbs: 24 g
• Fiber: 6g

MINI QUESADILLA: You may not expect cheese quesadillas to make a list of low-calorie snacks but try this recipe: sprinkle an ounce of grated low-fat cheddar cheese over a corn tortilla. Fold in half and microwave for 20 seconds. This quick and tasty snack has only 100 calories and 1.3 g of saturated fat.

• Saturated Fat: 1.3 g
• Sodium: 182 mg
• Cholesterol: 6 mg

COTTAGE CHEESE AND CANTALOUPE: Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.

• Saturated Fat: 0.7 g
• Sodium: 468 mg
• Cholesterol: 5 mg

THREE CRACKERS WITH CHEESE: Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.

• Saturated Fat: 1.2 g
• Sodium: 397 mg
• Cholesterol: 7 mg

FOURTEEN ALMONDS: When the munchies strike while you are on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they are rich in fiber and protein, which help keep hunger at bay. "They're a great snack when you're stuck in traffic," Blake adds.

• Saturated Fat: 0.63 g
• Sodium: 0 mg
• Cholesterol: 0 mg

SIX WHOLE-GRAIN PRETZEL STICKS: For those who do not like nuts, pretzels are just as convenient when you're on the move. To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber to help tide you over.

• Saturated Fat: 0.4g
• Sodium: 257mg
• Cholesterol: 0 m

BAKED APPLE: Apples are still one of the healthiest snacks around, and there are plenty of ways to put a twist on this old standby. Blake recommends enjoying baked apples – they taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.

• Saturated Fat: 0 g
• Sodium: 2 mg
• Cholesterol: 0 mg

CHEESE-STUFFED PITA POCKET: Here's one that is easy to make and gives you the satisfaction of biting into a sandwich. Grab a whole-grain pita pocket and stuff it with 1/2-ounce part-skim ricotta cheese. The fiber and protein will help fill you up, and the whole snack has less than a gram of saturated fat.

• Saturated Fat: 0.8 g
• Sodium: 149 mg
• Cholesterol: 4 mg

BLUEBERRY SMOOTHIE: A fruit smoothie offers a scrumptious way to get in some extra calcium and antioxidants during your day. Try blending 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice. "It's very refreshing and very cold," Blake says. "That slows down your ability to drink quickly." Snacks that take more time to finish are often more satisfying.

• Saturated Fat: 0 g
• Sodium: 59 mg
• Cholesterol: 2 mg

1/3 CUP EDAMAME: These young soybeans are among the healthiest snacks you can find. A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full. As a bonus, you will get nearly 10% of your recommended daily allowance of iron. Edamame is available in ready-to-eat containers for a quick snack on the run.

• Saturated Fat: 0.5 g
• Sodium: 4.5 mg
• Cholesterol: 0 mg

3/4 CUP FROZEN MANGO CUBES: You can buy these pre-packaged or make them yourself. "It's like having frozen candy," Blake says. "It's a great way to get beta-carotene and fiber while satisfying your sweet tooth." A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

• Saturated Fat: 0 g
• Sodium: 0 mg
• Cholesterol: 0 mg

EIGHT BABY CARROTS WITH HUMMUS: When you are craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.

• Saturated Fat: 0.4 g
• Sodium: 210 mg
• Cholesterol: 0 mg

APPLE SLICES WITH PEANUT BUTTER: Mixing sweet with salty is a tried-and-true way to satisfy the munchies. Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. To stay near the 90-calorie mark, do not use more than 2 teaspoons of peanut butter in all.

• Saturated Fat: 0.8 g
• Sodium: 2 mg
• Cholesterol: 0 mg

YOGURT WITH SUNFLOWER SEEDS: Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt. The seeds add plenty of texture but only 19 calories. The yogurt is a good source of protein, and the entire snack has less than half a gram of saturated fat. Make sure to use unsalted sunflower seeds, especially if you are watching your sodium.

• Saturated Fat: 0.26 g
• Sodium: 0 mg
• Cholesterol: 0 mg

NONFAT GREEK YOGURT WITH HONEY: Greek yogurt is known for its extra-creamy texture and high protein content. Just 1/2 cup of nonfat plain Greek yogurt has 12 g of protein to help you stay full. Drizzle on a teaspoon of honey, and the whole snack totals 84 calories.  The best part is, you may feel like you are eating dessert.

• Saturated Fat: 0 g
• Sodium: 53.5 mg
• Cholesterol: 0 mg

HALF A BAKED POTATO WITH SALSA: Microwave a baked potato for an easy snack that is loaded with vitamin C, not with calories. Half of a medium-sized baked potato has 80 calories – keep the skin, which is packed with nutrients. Spread a heaping tablespoon of salsa on top to spice it up and you will still keep it under 100 calories.

• Saturated Fat: 0 g
• Sodium: 124 mg
• Cholesterol: 0 mg

FROZEN YOGURT SANDWICH: Nonfat frozen yogurt is a healthy alternative to ice cream, and it is easy to find varieties with no added sugar. Try making a "FroYo" sandwich by spreading two tablespoons of nonfat frozen yogurt between two graham cracker squares. Even with chocolate frozen yogurt, you are only looking at 84 calories.

• Saturated Fat: 0.13 g
• Sodium: 104 mg
• Cholesterol: 1 mg

20 PISTACHIOS: Don't let the high fat content in pistachios scare you off -- most of the fat is unsaturated or "good" fat. Eat 20 pistachios, and you will only take in 80 calories and less than a gram of saturated fat. Plus, they are rich in protein, fiber, and several key vitamins and minerals. To avoid an unhealthy dose of sodium, eat them raw or dry roasted without salt.

• Saturated Fat: 0.8 g
• Sodium: 0 mg
• Cholesterol: 0 mg

FROZEN BANANA POP: If you are looking for a creative way to add more fruit to your diet, try frozen banana pops. Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt. Put the pops in the freezer, and soon you will have ready-to-eat low-calorie treats. At just under 80 calories a pop, this is a snack you can feel good about.

• Saturated Fat: 0.35 g
• Sodium: 3 mg
• Cholesterol: 7 mg

1 CUP TOMATO SOUP: Tomato soup is full of disease-fighting nutrients, but contains as little as 74 calories per cup, no cholesterol, and less than 1 gram of saturated fat. Just keep in mind that there are many varieties. Cream of tomato is significantly higher in fat and calories. When buying canned soup, look for labels that say, "low sodium" and check the calorie count.

• Saturated Fat: 0.19 g
• Sodium: 471 mg
• Cholesterol: 0 mg

1/3 CUP DRY OAT SQUARES CEREAL: If you are a cereal fan, try leaving out the milk for a convenient, low-calorie snack. Pour 1/3 cup dry oat squares cereal into baggies you can keep in the car or at your office. Each serving has 70 calories and barely any saturated fat. Other types of whole-grain cereals also work well. Just stay away from overly sweetened varieties.

• Saturated Fat: 0.17 g
• Sodium: 83 mg
• Cholesterol: 0 mg

1 CUP GRAPES: Grapes are loaded with water, which means that just under a cup full is 100 calories. The water content helps provide a feeling of fullness and keeps you hydrated. Grapes are also a terrific source of vitamin K and manganese and contain some fiber to boot. They are great eaten fresh or frozen.

• Saturated Fat: 0.1 g
• Sodium: 2 mg
• Cholesterol: 0 mg

SMOKED SALMON PINWHEEL: For a savory snack under 60 calories, spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up. This salmon pinwheel is high in protein and heart-healthy omega-3 fatty acids, though the salt used to cure the salmon boosts the sodium content. Use a little less cream cheese and you can have two pinwheels for under 100 calories.

• Saturated Fat: 1.6 g
• Sodium: 495 mg
• Cholesterol: 13 mg

ONE CUP JICAMA STICKS AND SALSA: Jicama root is one veggie that is often overlooked. Yet, it is incredibly low in calories and offers a satisfying crunch. Slice the jicama into French-fry sized sticks and dip them in salsa. You can munch on an entire cupful for only 54 calories.

• Saturated Fat: 0.03 g
• Sodium: 235 mg
• Cholesterol: 0 mg

NOT-SO-SUPER SNACKS: Don't make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they are also low in nutrients. It is better to make your snacks work for you by delivering protein, fiber, or antioxidants.

REVIEWED BY: Kathleen M. Zelman, MPH, RD, LD, WebMD on February 05, 2020

REFERENCES:

Kathleen M. Zelman, MPH, RD, LD, director of nutrition, WebMD.
Joan Salge Blake, MS, RD, LDN, clinical associate professor, Boston University's Sargent College of Health and Rehabilitation Sciences; spokesperson, American Dietetic Association.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center.
American Dietetic Association: "25 Healthy Snacks for Kids."
Edy's Slow-Churned: "Flavor Details."
Orville Redenbacher's: "SmartPop Butter Mini Bags 4 - Nutrition Facts."
United States Department of Agriculture National Agricultural Library.
Herr's Products. "Herr's Products - Whole-Grain Pretzel Sticks."
Self Nutrition Data.
Dole: "Mango."
Chobani Yogurt: "Chobani Yogurt - Products - Non-fat Greek Yogurt."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.