Boosting Your Metabolism For Dummies
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A major part of the boosting-your-metabolism way is substituting the foods you eat with more nutritionally dense foods so that you’re satisfied and energized throughout the day. Note that snack is not a four-letter word. People who snack smart are more likely to lose weight and keep it off.

When should you have a snack?

  • You should snack only if you have a stretch of more than four hours between meals.

  • The best time to snack is typically mid-afternoon, between lunch and dinner.

  • Research shows that people who snack in the morning are more likely to weigh more. This is probably because they’re snacking when they don’t truly need it. Usually, there aren’t many hours between breakfast and lunch on a workday.

What should you snack on? Try the delicious and nutritious recipes here for snacks that are satisfying to your stomach and taste buds.

Sweet Potato Crisps

Prep time: 5 minutes

Cook time: 30 minutes

Yield: 4 servings

1 large sweet potato

1 tablespoon olive oil

1 tablespoon chili powder (or your favorite herb or spice)

  1. Preheat oven to 375 F.

  2. Cut sweet potato into thin slices or strips. Toss with olive oil and add your favorite herb or spice.

  3. Bake until crisp about 30 minutes.

Per serving: Calories 76; Fat 4g; Saturated Fat 0.5g; Sodium 35mg; Carbohydrate 10g; Dietary Fiber 2.1g; Protein 1.1g.

Popcorn Snack Bars

Prep time: 15 minutes

Cook time: 1–2 hours

Yield: 6 servings

1 cup old-fashioned oats

1/2 cup almonds, sliced

4 cups air-popped popcorn

1/2 cup raisins

1/2 cup honey

  1. Preheat oven to 350. Line a shallow baking pan or sheet with parchment paper.

  2. Spread oats and almonds in one layer across the pan and bake for 10-15 minutes until golden.

  3. In a large bowl, mix up all the ingredients including the toasted almonds and oats.

  4. Spray a 9 x 13 pan with cooking spray and place the mixture in the pan. Use your hands to press down firmly. Spray your hands with cooking spray to help prevent sticking.

  5. Place in refrigerator for 1–2 hours. Remove and cut up into bars or pieces.

Per serving: Calories 195; Fat 5.2g; Saturated Fat 0.5g; Sodium 2mg; Carbohydrate 36g; Dietary Fiber 4g; Protein 4.5g.

Spiced Chickpeas

Prep time: 5 minutes

Cook time: 30 minutes

Yield: 8 servings

2 cups cooked chickpeas

1 tablespoon olive oil

2 teaspoons ground cumin

1 teaspoon chili powder

  1. Preheat oven to 450 F. Line a baking sheet with parchment paper.

  2. Combine spices and oil in a small bowl. Add chickpeas to coat.

  3. Lay chickpeas on the baking sheet. Bake for 30 minutes, regularly turning with a spoon until crispy. Let cool for 20 minutes before eating.

Per serving: Calories 200; Fat 4.9g; Saturated Fat 0.5g; Sodium 16mg; Carbohydrates 30.7g; Dietary Fiber 9g; Protein 9.8g.

About This Article

This article is from the book:

About the book author:

Rachel Berman, RD is the Director of Nutrition for, a free Web site and mobile app which provides tools to help people lead healthier lives. A nationally recognized nutrition expert, she has appeared on The Today Show, several local television and radio health segments, and is frequently quoted in print and online publications.

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