Fertility Center of Las Vegas

Snack Planning

Q. Dear Lory, RD
I recently met with you for weight loss, and I am sticking to the 1700 calorie meal plan that you designed for me, but I have a question regarding snacks. Since they are simple and premeasured, I tend to buy the 100 calorie packs or the munch packs from Nabisco to keep in my desk drawer. I eat one at 10am and another at 3pm.What do you think of these and do they fit in my 1700 calorie plan?

Thanks,
Diane, Las Vegas

A. Dear Diane,
I am glad you are sticking to the meal plan we developed together. You should be successful if you keep increasing your activity as well. As far as the 100 calorie packs, I agree, they are convenient, and take all the guesswork out of your snack planning, but they really do not contribute to your nutrition needs. Most of the snack packs are primarily refined carbohydrates, and with your PCOS, you need more protein and fiber than what they have to offer. For example, the Nabisco munch packs (chips ahoy, mini oreos and nutter butter bites) provide on average 140 calories, 6 grams of total fat, 2 of which are saturated, 19 grams of carbohydrate (little more than a slice of sandwich bread) and only 1.5 grams of protein. They provide zero in way of vitamins A, C, Calcium, and only 4% of your daily iron needs. You might as well eat only a slice of bread. Furthermore, they do nothing to control your insulin resistance, or your hypoglycemia.

A healthier, and just as easy choice, may be a snack size yogurt smoothie. I am looking at the label of a 5.5 oz bottle of lowfat strawberry smoothie. It contains 160 calories, 3 grams of total fat (2 grams saturated) 26 grams total carbohydrate (little under 2 slices of bread) and 6 grams protein. Besides this, it also contains 100% vitamin C and 30% of your daily needs for calcium. So, it has half of the fat and double the protein and 100% more vitamin C of the cookies. This snack will help you better control your insulin resistance, and provide you more sustained energy than the pure carbohydrate item.

Generally look for snacks that have at least 5 grams of protein, and if possible 5 grams of fiber. There are some high protein cereal snack bars that may meet these suggestions. Watch out for the full size bars though, because they are more of a meal replacement than a snack, and you may then go over your 1700 calorie plan.

I hope this answers your question, keep up your good work!

Sincerely,
Lory, RD

Got Nutrition Questions? Ask Me Now!

Please fill out this brief form to submit your nutrition questions to Lory Hayon our Registered Dietition and Nutritionist.

Lory Hayon, B.S., R.D.
Registered Dietitian & Nutritionist.
Lory@FertilityCenterLV.com