The question as to whether we should snack or not does not have a simple answer; it is going to depend on you as an individual. For me, snacking helps maintain my energy level and a healthy weight. I have tried going without snacks and it doesn’t work. I am trying to drop my evening snack as this can affect my sleep. Sometimes habits are difficult to break and this is one I struggle with. I will let you know when I master this one. Okay, back to whether we should snack or not.
In our society today, snacking can now contribute up to one third of our day’s food intake, but even though these snacks may be energy dense they are often poor sources of nutrients. So why do we snack? Well, there can be many reasons:
- Hunger – which is a legit reason to snack.
- Social Environment – often we will snack if we are in social settings where food is available even though we may not be hungry.
- Time of day – our bodies get used to eating at certain times; it likes a schedule.
- Food Availability – we have more “snack” foods available to us from the food manufacturers.
- Emotions – we can feel stressed, bored, sad, happy, and etc.; these can trigger snacking.
There have been many studies done to determine if snacking promotes weight gain or not. Again, there has not been a simple answer. What most studies found is that it is the quality of the snack that really matters. A healthy snack can help reduce caloric intake in the next meal. These studies concluded that whole foods high in protein, fiber, and whole grains can enhance satiety when consumed as snacks. In other words, you are providing quality nutrition to your diet with these snacks.
When to reach for a snack
- Stomach is growling
- Small snack before and/or after a workout, walk, run, or other physical activity
- If you know you are going to delay your next regular meal
When not to reach for a snack
- Bored
- Anxious or Stressed
- Not really hungry, often dehydration is the cause
Snacking can actually assist with weight management in many individuals, optimize your energy levels, improve blood sugar control, reduce sugar cravings, and better control hunger levels. The key to these snacks is to choose wisely. It has been found that protein provides the best source of satiety so including protein at your snack times is a great idea. Let’s look at some healthy snacks to incorporate into your diet if you choose to snack.
- Hard-boiled Eggs – eggs are one of the most nutrient-dense foods. They contain protein, vitamin K2, and vitamin B12. You can check out the many health benefits of eggs here.
- Apples with Nut Butter – (this is a favorite of mine). Apples are high in fiber and antioxidants that can improve gut health, reduce heart disease, and improve bone health. When choosing nut butters, check the ingredient list for added sugar which is best avoided.
- Plain Yogurt and Berries – This is a great snack if you tolerate dairy; the berries can be a great source of antioxidants but remember to mix up different types of berries to increase the antioxidants you get.
- Mixed Nuts – Yes, nuts can be higher in fat, but it is a good source of fat and we need quality fat in our diet. The key is to not over do your nut consumption and choose nuts that do not have added oils or sugars. Two ounces is the recommended portion of nuts.
- Veggies with Hummus or Guacamole – Most of us can add more veggies to our diet and snacks can be a great way to do this; having the veggies with hummus or guacamole will add protein for the feeling of satiety. Veggies such as red, orange, or yellow bell peppers, celery, and carrots are great choices.
- Fruit with Nuts – Fruits along with nuts make a great option. Bananas, apples, pears, grapes, and oranges are easy to carry with you along with one to two ounces of nuts.
- Canned Salmon or Sardines – now this might not be for everyone, but both can be served on a healthy cracker. Salmon and sardines are high in omega-3 fatty acids which can help reduce cancer and heart disease.
So, whether you snack or not is not really the challenge. It is what is chosen to eat for a snack. You can choose highly processed, sugar, or salty snacks which will not promote health and can actually be detrimental to your health. Or you can choose healthy snacks that can provide nutrients that can invest in your health.
Do you have to be perfect? No, but planning healthy snacks and avoiding the others is a great place to start. Do you eat snacks? What is your favorite healthy snack? Is there a snack that you need to kick out of your diet? What is it?
Be blessed and be a blessing,
Heather
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