Snacking

Should I Snack?

The answer is, “that depends”. Snacking can be a part of a very healthy diet and it can be essential too. The average meal takes about 4 to 5 hours to digest, so if more than 5 hours will pass between meals, then planning a sensible snack makes sense to hold you over until your next meal. For some people they prefer to eat smaller meals more often. If this sounds like you, then you may need snacks to satisfy your appetite from one meal to another. The challenge with snacking is when it is mindless and excessive. Americans in general have a bad habit of mindless eating, which essentially means that we eat because it’s fun, it’s social, we’re bored, we’re distracted, and the list goes on.
It’s important to plan for snacks so that we don’t overeat or indulge in snacks that are laden with hidden fats and sugars. You want snacks that will help maximize your performance. It’s also important to balance your choices with a variety of options from all food groups. This will help ensure you meet all your nutrient needs for the day. Finally, listen to your body. This means eating when you are hungry and stopping when you are perfectly content. This will help avoid overindulging in snacks. Read below for some Power Snacking ideas:

1. Keep it simple. A healthy snack is one that takes little preparation and is always within easy reach.
2. Stock the refrigerator or pantry with “help yourself” nutritious foods such as whole grain breads and bagels, low-fat granola or trail mix and single-serving yogurt.
3. Watch “liquid” calories. They add up fast!
4. Offer some of these smart snacks with color and crunch appeal:
   
   
   • Sliced fresh fruit or sliced fresh vegetables with low fat dip
   • Whole grain crackers and low-fat cheese or peanut butter
   • Low fat yogurt with cereal or fruit
   • Baked tortilla chips and salsa with
   • Homemade frozen yogurt pops
   • Pretzels – look for lower sodium options
   • Popcorn without loads of melted butter
   • ½ sandwich and a piece of fruit
   • A bowl of oatmeal with sliced fruit and made with 1% milk
   • Tuna and crackers
   • A bowl of vegetable soup
   • A modest handful of almonds and a glass of milk