Celebrate National Almond Day And Create Healthy Habits With A Month Of Smart Snack Swaps

MODESTO, Calif., Feb. 2, 2015 /PRNewswire/ -- In honor of National Almond Day on February 16, California Almonds and registered dietitian/nutritionist Keri Gans are offering "Snack Swaps" every day during February to inspire people to revamp their snack game. Check out California Almonds' Facebook, Twitter and Instagram every day for nutritious tips, fun tricks and crave-able swaps to makeover any snacking routine, plus a chance to win one of 28 "Snack Swap" prize packages. 

Keri Gans, author of "The Small Change Diet," knows a thing or two about minor diet tweaks that make a major difference: "The right snack has the power to help ward off bad cravings in between meals and can make-or-break a healthy diet," says Gans. "Almonds have all the components that are necessary for a satisfying snack that keeps you powered until the next meal."

If that isn't reason enough to swap out less-nutritious snacks for a handful of almonds, a recent study among 32 healthy, normal weight, Caucasian women suggests that a mid-morning snack of almonds helped control appetite and resulted in reduced calorie intake during the rest of the day¹. The study looked at the one-day effects of eating 1 ounce and 1.5 ounces of almonds compared to no morning snack on ratings of appetite and fullness and overall calorie intake at lunch and dinner. The women in the study felt the least hungry and ate significantly fewer calories at lunch and dinner when consuming the 1.5 ounce almond snack. What's more, despite eating approximately 170 or 260 calories (1-1.5 ounces) from almonds, there were no differences in total daily calorie intake, indicating that they naturally compensated for the additional calories consumed earlier in the day. Although this study is short-term and did not account for habitual almond intake, control for overall macronutrient intake or compare to another snack, it suggests that a serving of almonds can be a smart snack option.

Since most people already know that a handful of almonds make a nutritious snack option, California Almonds and Gans developed a month of "Snack Swaps" - new ways to incorporate almonds into a wholesome and satisfying snacking routine, such as:

• Instead of a flavored or pre-mixed Greek yogurt (which can be packed with sugar), buy plain low-fat Greek yogurt and add your own fresh fruit, sliced almonds and powdered chocolate—or whatever will help satisfy your cravings without over doing it. Perfect for sweet cravings!
• The right snack can fuel your work out. Pair a slice of 100 percent whole wheat bread with 2 tablespoons of almond butter to boost energy.
• If you're buying an energy bar, read the label and look for more fiber and protein, less sugar, calories and saturated fat.
• Craving something sweet in the mid-afternoon? You might be surprised how much a decaf latte made with coffee and unsweetened almond milk, topped with cinnamon can do the trick.

Each day in February, California Almonds' Instagram page will offer a new "Snack Swap." For every post, one of our followers who "Like" the daily swap will win a "Snack Swap" prize package, including our complete list of "Snack Swap" tips, a week-long snack plan, almonds, almond butter, plus ingredients for DIY granola bars and trail mix. Visit Almonds.com/National-Almond-Day for more information and "Like" California Almonds on Facebook and follow us on Twitter, Instagram and Pinterest.

About California Almonds

Almonds from California are a natural, wholesome and quality food. The Almond Board of California promotes almonds through its research-based approach to all aspects of marketing, farming and production on behalf of the more than 6,000 almond growers and processors in California, many of whom are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture. For more information on the Almond Board of California or almonds, visit Almonds.com or check out California Almonds on Facebook, Twitter, Pinterest, Instagram and the California Almonds blog.

¹ Hull S, Re R, Chambers L, Echaniz A, Wickham SJ. A mid-morning snack generates satiety and appropriate adjustment of subsequent food intake in healthy women. European Journal of Clinical Nutrition 2014; DOI 10.1007/s00394-014-0759-z.

SOURCE California Almonds

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