Formula Sensitivities in Babies

August 7th, 2010 by admin  |  No Comments
Formula Sensitivities in Babies

Formula, while it does provide all of the necessary nutrients to help your baby grow, is not what nature intended for your baby to eat. A baby has a very delicate digestive system, and breast milk is designed to accommodate that system and provide it with the easiest to digest and most complete source of food possible.

Because infant formulas will never be able to replicate the composition of breast milk, it will never be as easy on a baby’s system. Most babies, however, do tolerate it well. In some cases though, a baby may be sensitive or even allergic to ingredients found in formula.

Milk Allergies and Lactose Intolerance

Most baby formulas are made with a cow’s milk base. The proteins in this base are harder for the baby to digest, but this is not the most serious problem babies may encounter when being fed a milk-based formula. Some babies are allergic to cow’s milk, or may be lactose intolerant. These are not the same thing, but both can mean a cow’s milk formula won’t be tolerated by the baby.

Lactose intolerance occurs when the body is not able to process lactose, a form of sugar found in milk and milk products. This is caused by a lack of the enzyme lactase, which is responsible for breaking down lactose. People who are lactose intolerant experience a great deal of gastrointestinal distress when they consume milk products.

A milk allergy occurs when the immune system responds strongly to something in the milk and can be very serious. Signs may include hives, eczema, diaper rash and also gastrointestinal distress. Any signs of a response to a milk-based protein should be reported to your doctor immediately.

Other Allergies

Babies who are allergic to milk may also be allergic to soy, which is the second most popular protein base for infant formula. The signs of an allergy are similar to the reactions to milk based formulas. If you have tried both and your baby can’t seem to tolerate either, talk to your doctor about switching to a more specialized formula.

Hypoallergenic Formula

Formula designed for babies who are sensitive, allergic, or lactose intolerant is available and is known as hypoallergenic formula. Talk to your doctor before making the switch to one of these formulas. They can be very expensive, and it’s best to be sure that your baby’s symptoms are indeed caused by the formula before putting a lot of money into trying pricey hypoallergenic versions.

Some babies simply have very sensitive tummies. It isn’t necessarily an allergy or lactose intolerance, but simple a digestive system that isn’t up to the task of digesting formula. You may need to try numerous formulas before finding one that is tolerated well. Some formulas for sensitive babies now exist, which are easier to digest.

The best way to avoid formula sensitivities is to breast feed your baby. Breast milk is not only healthier for baby, but it is the easiest baby food to digest. It was made for your baby’s body, and as hard the formula companies try, they simply can’t replicate what nature has created for your baby.

For babies who can not tolerate formula but whose mother is unable to provide breast milk, especially premature babies, donated breast milk is available. Talk to the hospital or your doctor about using banked milk for your baby.

Breast Pump Selection and Use

August 7th, 2010 by admin  |  No Comments
Breast Pump Selection and Use

Breast pumps can be a huge help to any mom, whether you need to pump because you are working, or you just want the new father to be able to share in feeding duties. With a wide variety of pump types and price points, do your research ahead of time to make sure to choose the one that suits your personal needs.

Types of Breast Pumps

There are a number of different brands and types of breast pumps available. What to buy depends on how often you plan to pump. For those who are only planning to pump occasionally, a basic manual pump will probably do the job. This is a great choice if you only plan to pump when you are going out for the evening, for example, and need someone else to feed the baby. It’s also a great backup pump to have on hand or keep in the diaper bag should the need arise. Look for one with simple, one-handed operation.

Electric pumps come in several types as well, from single horn to double horn, some with a special let-down function that changes the speed of the pump automatically after the first few minutes. If you plan to pump a lot, all day at work for example, a double horn electric model is a good choice. Single pumps take twice as long, but are more affordable, so they are a better choice if you don’t plan to pump often.

Hospital grade pumps are more powerful and a good choice for anyone who needs to pump exclusively for their child, such as in the case of a premature baby who can not latch on yet. Some insurance plans will cover the cost of the pump rental, but if not it might be too expensive for anyone who doesn’t need that level of performance.

Personalizing Your Pump

Whichever pump you choose, you will want to make sure you have the right size breast shields for your nipples. All pumps come with a standard sized shield, but that doesn’t mean it will fit you. When you choose a pump, make sure that the manufacturer offers different sizes of shields, and follow their directions for selecting the size that will fit you. Improperly sized shields can cause discomfort when pumping, so get the right size.

Using Your Pump

Once you have chosen a pump and selected the correct size shields, you are ready to get started. Some pumps come with the parts pre-sterilized and ready for use in sealed packaging. Others will need to be sterilized before use. As every pump is a little different, follow the manufacturer’s directions for the use of the pump. To make the feeling a little more pleasant, you can rub a small amount of lanolin on the inside of the shields.

To get the most out of pumping, continue running the pump for a couple of minutes after the milk has stopped. There is often more than one let down in every session, so be sure you have drained the breast completely. However, keep in mind that pumping for too long can cause pain, so try to keep pumping sessions to around 15-20 minutes. With a single pump, this will take twice as long as you will have to do each side separately.

After pumping, wash all pump parts in hot soapy water. You don’t need to sterilize your pump parts every time if you wash them thoroughly, but plan to sterilize at least every second day.

Pumping can be a lot of work, but it can also free you to enjoy activities away from your baby or let your baby’s father take over some of the feeding duties while you get some rest!

Your Nutrition while Breastfeeding

August 6th, 2010 by admin  |  No Comments
Your Nutrition while Breastfeeding

Your days of watching what you eat aren’t over when your pregnancy ends. If you are planning to breastfeed, you will need to continue your healthy habits. Nursing your baby means that your body must provide all of the nutrition required for baby to grow strong. Your body is working hard to produce the milk, so you will need some extra calories to keep it going, but make sure you get those extra calories from healthy, nutritious foods.

What You Should Eat

A balanced diet from all four food groups is vital while you are breastfeeding. Be sure to eat a varied diet that will give you all of the necessary vitamins and minerals. You should already be used to eating well from your pregnancy, so you can simply continue those good eating habits into your nursing diet. Eat plenty of fruits and vegetables, lean protein sources such as poultry and fish, good sources of calcium, and whole grain options for lots of fiber.

You will probably find that in the early months of breastfeeding, you have a very good appetite. Most nursing moms will feel very hungry, and this is because the body needs a lot of fuel to keep producing that milk. A nursing mom requires about 500 calories more per day than a woman who is not nursing (and not pregnant). This means only another 200 calories above the extra 300 needed during pregnancy. Add a healthy snack or two to your daily intake to meet this need.

Adding extra fluids to your diet is a good idea while breastfeeding. It will keep you hydrated and help your milk production. Try to add several glasses of water every day.

What You Should Not Eat

The main difference between a pregnancy diet and a breastfeeding diet is that you won’t have to follow all of the same dietary restrictions you did while pregnant. Foods like sushi and eggs over-easy are no longer off the menu. Alcohol and caffeine, however, do pass into breast milk. You should continue to avoid them or consume them with great caution. Most experts recommend that you wait 2 hours after an alcoholic beverage before breastfeeding, but it’s best to skip it altogether. Caffeine is ok in moderation, but it may make baby jittery or affect sleep, so use it carefully.

Although you may have heard a lot about how certain foods can make your baby gassy or fussy, there is no reason to avoid foods such as those that are spicy unless you actually see a reaction in your baby. Most babies will not have a problem with these types of foods. A food that makes you gassy is not going to make your baby gassy, but there may be a food in your diet that baby is allergic to or simply sensitive to, which could cause gas. If you notice that your baby becomes gassy or fussy around 6 hours after eating a certain food, try eliminating it for a while to see if it helps.

Your breastfeeding diet should simply be a continuation of your healthy pregnancy diet, with a few minor changes. Just as in pregnancy, your body is feeding your baby, so keep that in mind when planning your diet. You should also continue taking supplements just as you did during pregnancy to make sure your body gets everything it needs.

The Role of Iron in Formula

August 5th, 2010 by admin  |  No Comments
The Role of Iron in Formula

Iron is an essential mineral to your baby’s growth and development. It is vital to the blood supply, helping to create the hemoglobins that carry oxygen through the blood. Most formulas today are fortified with iron, in accordance with AAP recommendations for preventing an iron deficiency, or anemia, in babies. There are some concerns regarding iron in formula, usually in relation to constipation or other stomach problems; however, the recommendation is still to choose iron-fortified formula over low-iron versions.

Iron in Formula vs. Breast Milk

Some advocates of lower iron formulas argue that breast milk contains far less iron than the average fortified formula. This is true; however, the iron in breast milk is much more easily absorbed by and used by a baby’s body than that found in formula. Therefore a lower amount can have a greater effect. Some doctors do recommend an iron supplement for breast fed babies, but the research is not yet clear on how helpful this is in preventing anemia.

Does Iron in Formula Cause Gastrointestinal Distress?

The main reason why parents choose to switch to a low-iron formula is the belief that the iron in the formula is responsible for such problems as colic, constipation, gas and diarrhea. Because iron supplements in adults can cause constipation, it seems like a logical conclusion that iron would have the same effect on a baby. The research on the topic, however, discredits this belief. There is no evidence of any difference in any of the above issues between babies fed iron-fortified formula and those fed low-iron versions of the same formula.

There is, however, a difference between breastfed babies and formula fed babies in levels of constipation and gas, as well as other stomach issues. This is not because of levels of iron, however, but because breast milk is much easier for the baby’s body to digest than formula. It is also used so effectively by the body that it often leaves less waste to clog up the baby’s system.

The Benefits of Iron in Formula

Since manufacturers started adding iron to formula in the 1970’s, the rate of anemia in infants has dropped dramatically, from 20% to 3% of formula fed babies. Iron is vital to your growing baby’s health, allowing the creation of new red blood cells.

At this time, the AAP recommends that you use a formula fortified with iron, if you are not breastfeeding your baby. Formulas with higher amounts of iron are a better choice because a very small amount of the total iron is actually absorbed and used by the body. Cow’s milk formulas have an absorption rate of only about 12% of iron, while soy formulas are even lower. Compared to the 50% rate of absorption from human milk, it becomes obvious why adding iron to formula is necessary to provide baby with an adequate supply of iron.

At this time, there is no evidence to support the use of low-iron formulas, but despite efforts to educate new parents, low-iron formulas are still available and are still being chosen by parents based on inaccurate information. If you have concerns about iron in your baby’s diet, talk to your pediatrician. It is difficult to see a baby suffering from gastrointestinal distress, but blaming it on iron and removing this important nutrient from baby’s diet can have a damaging effect on health and is unlikely to improve the problem.

How to Choose a Formula

August 3rd, 2010 by admin  |  No Comments
How to Choose a Formula

Although the AAP recommends breastfeeding your baby as the first choice for feeding, this may not always be possible. Infant formulas offer an alternative that will provide your baby with all of the necessary vitamins and minerals for growth. With a number of options available, picking a formula can be confusing, but it’s not as complicated as it seems.

The Types of Formula

There are three main types of infant formula, divided by the type of protein that forms the base of the formula:

  • Cow’s milk formula: This is the most common type of formula, and the protein comes from cow’s milk, which also provides a number of other nutrients. Most babies will do well on this type of formula, which is why it is the most popular version.
  • Soy formula: For babies who have a sensitivity to cow’s milk such as an allergy or lactose intolerance, soy-based formulas are another option. The soy provides a good source of protein and is also friendly to a vegetarian lifestyle if that is what you intend for your baby.
  • Hypoallergenic formula: For babies who are allergic to cow’s milk and soy formulas, hypoallergenic, or protein hydrolysate formula is another option. The protein in this type of formula is easier to digest. If there is a family history of milk or soy allergies, you might want to start with this type, which has a lower risk of allergic reactions

There are also other specialized formulas available for medical conditions that might require certain nutrition, such as for premature babies. If your baby requires a special type of formula, your doctor will discuss it with you.

Forms and Brands of Infant Formula

Formula is sold in three basic forms: powdered, liquid concentrate, and ready to use. Powdered formula is generally the most popular because it is the most affordable. It is available in cans and also in single serving pouches that are pre-measured. The powder must be mixed with water before using. The liquid concentrate formula is less popular because it still requires preparation with water but can be a bit messier and not as portable. Ready to use formulas can be fed to baby without additional preparation, but tend to be more expensive. All of these forms provide the same nutrition; the choice is yours based on a balance of budget and convenience.

Formulas come in a number of brands including store brands which may be considerably cheaper. The FDA monitors the manufacture of infant formula, mandating a certain level of nutrition in any formula on the market. Therefore cheaper store brands will contain the same nutrition as the name brands. Each formula has its own unique way of blending ingredients, however, and there are differences. Your baby may tolerate one formula better than the other simply because of the way it has been formulated.

Choosing the correct formula for your baby might require some trial and error and some help from your baby’s doctor. Every baby is a little different, so it can be hard to tell prior to birth which one is going to be right. There is no reason you can’t research formulas prior to having your baby and make a decision as to which one you would like to start with; however, be prepared to change to a different type if your baby does not do well on your first choice.

Probiotics in Infant Formula

August 2nd, 2010 by admin  |  1 Comment
Probiotics in Infant Formula

As the science of nutrition advances, there have been many changes to infant formulas aimed at improving them and bringing them closer to the standard set by breast milk for nutrition and immune support. One of the most recent additions to infant formulas are probiotics, which you have probably heard quite a bit of buzz about in the media. The addition of probiotics to formulas improves their ability to support your baby’s immune system, which is one of the areas in which formula is lacking compared the breast milk.

What are Probiotics?

When your baby is born, the digestive system is sterile. This means that there are no bacteria, either good or bad. After your baby passes through the birth canal, however, this changes rapidly. The presence of bacteria in the digestive system is completely normal; however, some bacteria are harmful while others actually help your body to digest food and fight off infections.

Probiotics are the good bacteria that are normally found in your digestive system. They aid in digestion and generally support your baby’s immune system. Because breast milk contains starches that promote the growth of good bacteria, breast fed babies will have an advantage in healthy digestion and general well being. Formula does not provide the same friendly environment for good bacteria to reproduce. Probiotics are bacteria that are added as a supplement to help colonize the digestive system with good bacteria, which will give formula more power to support your baby’s digestive health.

Probiotics in Formula

Although infant formulas containing probiotics have been available in other countries for many years, it is only recently that formulas containing probiotics have become available in the US. These formulas contain a type of probiotic organism that encourages digestive health in babies. Not all formulas contain these bacteria – the label should clearly say that the formula contains probiotics, otherwise it probably doesn’t.

The research on the use of this new type of formula shows good results. Babies fed a formula containing probiotics have a reduction in diarrhea caused by antibiotics and also acute gastroenteritis, which is caused by a stomach virus. Probiotic formula also improves colic and reduces the risk of allergies in the future. Because probiotics help your baby’s digestion, you will likely find that baby experiences less gas and constipation as well.

Should You Choose a Probiotic Formula?

When deciding on a formula for your baby, you should discuss the options with your baby’s doctor. Remember that while the new probiotic formulas are an improvement that brings formula a little closer to providing the same benefits to your baby as breast milk, it is still the official recommendation of the AAP that you breast feed your baby for optimal nutrition.

If you have already decided to use formula, choosing one with probiotics will give your baby a definite advantage. You want your baby to have the best nutrition possible, and if breastfeeding is not an option for you, choose the formula that offers the closest possible imitation of the benefits of breast milk. Your doctor can tell you a lot more about what probiotics can do for you and your family. With these amazing little bacteria currently the focus of a lot of new research, it’s likely that even more benefits to supplementing with probiotics will come to light.

Abdominal Discomfort: How to Eat When There’s No Room

August 1st, 2010 by admin  |  No Comments
Abdominal Discomfort: How to Eat When There’s No Room

As your baby grows, the uterus will start to put more pressure on the organs in your abdomen, and this can lead to a great deal of discomfort. The pressure on your bladder will have you running for the bathroom regularly, while the baby pressing against your stomach can make it hard to eat.

Although that pressure might make it feel like there is just no room for food, you do still need to eat. Your body needs extra calories during pregnancy, not less, so skipping meals is never a good idea. When the pressure is at its worst, the last thing you want to do is to attempt to put food in your stomach, but for your health and your baby’s growth, you will have to find a way. Although there is no way to completely stop the feeling of pressure, there are ways to prevent eating from making it worse.

Split Up Your Meals

Instead of eating 3 meals a day, split them into 6 or even more. Eating much smaller portions will make it easier to get the food down, and your body will have time to digest before you attempt to eat more. Make sure that you are still getting all the required servings of each of the food groups, just split those portions into smaller ones.

Eating smaller meals will not only keep your stomach from feeling too stuffed, it will also help you to maintain steady levels of energy throughout the day. In fact, many dieticians recommend this method even when there isn’t a baby sitting on your stomach.

Balance What is on Your Plate

Make sure that you aren’t eating meals that are too heavy on the really filling foods like high-fiber choices. You do need that fiber, but you should break it up throughout the day. Breakfast is often a high-fiber meal, so try to take some of those foods out of your breakfast meal and move them to other parts of the day. Or, make breakfast two separate meals.

Choose Your Timing Wisely

You might feel a lot more pressure at certain times of the day. If you work a desk job, sitting for long periods can make the abdomen feel cramped. In the morning the pressure might be lessened since you have been lying down and the baby may have shifted away from the stomach. Take advantage of times when the pressure isn’t so bad to fit in a good meal. If you are feeling like you don’t want to eat, but know you should, try taking a short walk to see if it helps the pressure, If not, choose something that won’t be too heavy in your stomach. A smoothie is a great choice for nutrition that won’t leave you feeling super full. If you really can’t eat, at least have something nutritious to drink, such as milk or fruit juice to keep you going.

Towards the end of the pregnancy, when the baby is really taking up all of the available space in your abdomen, eating may become an even greater challenge. The good news is you are nearing the end. Soon you will have your abdomen back, albeit a little changed. After all the challenges of eating during pregnancy, from the nausea early on to the incredible pressure of a baby on your stomach, you can look forward to enjoying a meal again very soon!

Dealing with Lactose Intolerance During Pregnancy

July 31st, 2010 by admin  |  No Comments
Dealing with Lactose Intolerance During Pregnancy

If you are lactose intolerant, you have probably already found ways to deal with it on a daily basis. However, when you become pregnant, a new set of challenges presents itself. Getting all the calcium you need can be a challenge without milk or milk products, but there is no reason it can’t be done.

What is Lactose Intolerance?

Lactose, a form of sugar found in dairy products, is broken down in the digestive system by lactase, an enzyme produced in the small intestine. When the body has a deficiency in production of lactase, lactose can’t be digested properly, resulting in painful abdominal problems. This is known as lactose intolerance.

Lactose intolerance is not the same as being allergic to milk products although they are often confused. Lactose intolerance generally does not develop until later in life, unlike milk allergies which are common in infancy.

What are the Symptoms?

Not all people who are lactose intolerant have noticeable symptoms, but for some they can be quite severe. Symptoms occur about 30 minutes after consuming milk products and can include gas, abdominal pain and bloating, diarrhea and nausea.

Getting Enough Calcium

The solution to lactose intolerance sounds like a simple one; those suffering from it need only stop consuming dairy products to avoid the symptoms. This is true, but unfortunately dairy products are the best source of calcium in our diets. When you are pregnant, calcium becomes even more important than ever, and your need for it increases. This can make it even more difficult to obtain enough from non-dairy sources.

It might be difficult, but it’s not impossible to get enough calcium, especially with some help from fortified foods. Many juices, especially orange juice, are fortified with calcium and vitamin D. The vitamin D is important because it helps your body to absorb the calcium. Read the label to make sure your choice contains both. Leafy green vegetables and some fish can also be good sources of calcium. Soy milk is a good replacement for cow’s milk that can also provide your body with calcium.

Some people with lactose intolerance use special medications that allow the body to digest lactose. These are generally considered to be safe during pregnancy, but as with any medication, it should be discussed with your doctor first.

Concerns About the Baby

Luckily, lactose intolerance in the mother is not likely to do any damage to the baby, as long as you make sure to find enough calcium sources to make up for not eating dairy products. Lactose intolerance does seem to have a genetic link, which means there is a possibility you could pass it on to the baby. It won’t likely affect the baby until later in life, however, but you should consider breastfeeding as opposed to milk-based formulas as a precaution.

Premature babies are considered to be at a higher risk for lactose intolerance, so if you want to protect your baby as best you can, take every possible precaution to avoid a premature delivery.

As long as you get enough calcium to support the baby as well as your own body during pregnancy, no matter what the source, lactose intolerance won’t be detrimental to your pregnancy. There is no reason you can’t have a perfectly normal and healthy pregnancy, and a very healthy baby!

Food Aversions in Pregnancy

July 30th, 2010 by admin  |  No Comments
Food Aversions in Pregnancy

Many pregnant women will experience some sort of food aversion. Sometimes the aversion is so strong that the woman can not even stand the sight or smell of the food in question. Just like cravings, aversions generally occur in the first trimester, although the dislike of the food in question may continue well into the pregnancy, the response should become milder.

Aversions are normal, and generally can be blamed on the hormones that are running wild in a pregnant woman’s body, especially in that first trimester. While they are nothing to worry about, they do often cause pregnant women to miss out on foods that provide much-needed nutrition. If you are experiencing an aversion to a healthy food, or even an entire food group, you don’t have to choke it down. Just make sure you fill the nutritional gap in your diet with other healthy foods that supply the same nutrients.

Some of the most common food aversions are to foods like dairy, eggs, meat, and green vegetables. These are all important to a healthy and balanced pregnancy diet. Fortunately, with a little effort you can replace the nutrients found in these foods with other choices.

Skipping the Dairy Case

If it’s just milk you can’t stand, you have a number of other dairy choices to fill the void, such as cheese and yogurt. But if your aversion extends to all things made with milk, you will have to turn to some other foods to make up the difference. Hopefully you aren’t also turned off by leafy green vegetables such as spinach, as they are a great source of calcium. You can also choose calcium-fortified orange juice, and add a supplement just to be safe.

Temporarily Vegetarian

Meat is a very common culprit in food aversions, but it’s also an important source of protein and iron. If it’s just red meat, turn to poultry and fish. If you can’t bear those either, you can meet your needs by adding legumes, beans, and soy products to your diet. Again, an iron supplement might be a good idea, since it is such a vital nutrient during pregnancy. You might also find an aversion to eggs accompanies your dislike of meat, but if not, they are a great source of protein as well.

Turning Green

When those healthy green vegetables are the last thing you want to think about putting into your mouth, you are unfortunately missing out on a great source of nutrition. Make up for them by eating a wide variety of the fruits and veggies you can stomach. You can also try hiding the greens in other foods. Add finely chopped greens to pasta sauces or soups, and you probably won’t even realize they are there. If you can’t trick yourself, ask someone else to do it for you. If you don’t know where the offensive food is hidden, you might not be so bothered by it.

Food aversions can be annoying, especially when they involve foods you may have really enjoyed prior to your pregnancy. The good news is they will likely fade as the pregnancy progresses. As long as you make smart changes to your diet to replace the nutrients from the foods you can’t stand, your food aversions will remain just an annoyance and not a problem for your baby.

Healthy Snacks to Beat Afternoon Hunger

July 29th, 2010 by admin  |  No Comments
Healthy Snacks to Beat Afternoon Hunger

When afternoon hunger strikes and you are stuck at work, it can be all too easy to turn to a vending machine full of junk food. When you are pregnant, however, it becomes even more vital that you avoid the urge and turn to a healthy snack instead. If you plan ahead and have a convenient, delicious and nutrient-packed snack handy, you will find it much easier to skip the junk.

When you are planning for your afternoon snack at work, try to choose a snack that will keep you full until dinner. Include protein and fiber, and avoid snacks that provide only simple carbs. A snack high in sugar will not keep you feeling full for long, and may cause a crash that will contribute to that afternoon feeling of fatigue. So skip that tempting chocolate bar and go for one of these snack options instead. They will give you sustained energy that lasts for the rest of your work day, and won’t have you looking for another snack.

Fresh Fruits and Veggies

Snacks that include fruits and veggies are a great option. They are portable, healthy, and when combined with the right foods can provide the fiber and protein combination that will prevent you from being hungry again in an hour.

Try apple or pear slices with a cup of low fat vanilla yogurt for dipping. The yogurt will provide the protein, while apples and pears are high in fiber and lower in sugar than some other fruits. Many grocery stores sell pre-sliced apples which can be very convenient if you are short on time.

Pair celery sticks with peanut butter for a tasty, crunchy snack. The peanut butter provides both fiber and protein, a double benefit. You can also enjoy other fresh veggies such as carrots and broccoli along with your celery for more nutrition and more filling fiber.

Go Nuts

Instead of cheese and crackers, pair a few slices of cheese with a handful of nuts like almonds for a satisfying snack that will keep you going until dinner. A trail mix that combines dried fruits with nuts is another perfect afternoon snack. Make up a batch at home and then divide it into small plastic bags. They will be easy to grab on the go, and also make sure that you don’t overeat – this type of snack makes it all too easy to keep eating!

Use some caution when choosing nuts however, as some that have been salted may contain high levels of sodium.

Choose Whole Grains

A whole grain bagel, English muffin, or even toast topped with peanut or almond butter is another great afternoon snack choice. These foods aren’t just good for breakfast! Any of them will provide lots of fiber, and once again peanut butter comes to the rescue to add flavor and protein.

Another great snack mix idea: mix together a whole grain cereal like Cheerios with some raisins and low-salt pretzels for a delicious combination of flavors that will kill your afternoon hunger quickly.

Keep some of these snack options ready at your desk at all times. Those that don’t require refrigeration are easy to keep handy so you can reach for one even if hunger hits when you are too busy to leave your desk. Smart snacking will keep your body fueled throughout the day and avoid empty calories.

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