As dietitians, we regularly hear a negative connotation surrounding the word “snack.” Eating snacks oftentimes gets confused with “mindless snacking”. When planned, snacking can be a beneficial part of your day.
Top Benefits to Snacking
Prevent Spikes and Drops in Blood Glucose
Do you start to feel a drop in energy partway between lunch and dinner? It might not be your morning coffee wearing off, it could be that your blood sugars are dropping between meals. A high fiber snack with some protein may be the boost to get you through the end of the day.
Prevent Overeating Later
Do you ever feel ravenous when it comes to dinner time? Do you find yourself racing through a meal, eating past your satisfaction level, and overeating? Sometimes, eating a snack isn’t simply out of hunger. Sometimes we must snack to prevent a worsening level of hunger. Plan for a snack containing protein and fiber to break up longer periods of time without eating.
Help to Meet Nutrition Goals
Sometimes it can be difficult to get enough protein and fiber throughout the day. Adding planned snacks containing protein and fiber can help us meet those goals, if we’re just not able to eat enough at our meals.
One essential difference between “snacks” and “snacking” is the process of planning. The same way we should work to plan our meals, we should also plan our snacks as well. Snacks should work for us, not against us.
Plan for the Best Time to Eat a Snack
Is there a time of day when you go longer than 4-5 hours without eating anything? Is there a time of day where you find yourself reaching for emptier foods? Is there a meal where you tend to overeat out of extreme hunger? That could be the best time to reach for a snack.
Plan for the Type of Snacks That Will Satisfy You
Choosing whole food snacks containing protein, fiber and whole grains will keep you satisfied until your next meal. But remember to also check in with the type of food you are craving. If you are craving something salty, you don’t want to force yourself to eat something sweet. If the snack doesn’t meet your need, you may find yourself reaching for more snacks. Not sure what sounds good? It can be a great time to grab a glass of water and think a little bit more about your snack options.
Plan for How Much You’ll Eat
Snacks should satisfy without overfilling us and interfering with our next meals. Buying snacks in snack-sized portions is an easy way to monitor your portions. If that’s not an option, pre-portion your snacks so that you’re mindful of how much you’re eating. Best practice is to avoid eating directly out of the packaging, as that can sometimes cause overeating.
Dietitian-Approved Healthy Snacks
Salty/Crunchy:
- Dry Roasted Edamame
- Roasted Chickpeas
- Cucumbers and Tuna
- Celery/carrots and Hummus
- Mini peppers and cream cheese
- Savory cottage cheese bowl
- Cheese wedge and 6-7 whole grain crackers
- Low sodium jerky
- Hard-boiled egg
Sweet:
- Whole grain toast with peanut butter and sliced banana
- Greek yogurt with berries
- Apple with 1 tbsp nut butter
- 2-3 dates with peanut butter
- Grapes with string cheese
- Apple with low sodium ham
For more snack ideas or to discuss how snacking can fit into your diet, book an appointment with a registered dietitian online, or learn more about Avance Care Nutrition services here.
