Smart Snacking: Fuel Your Day with Healthy Choices
Smart Snacking: Fuel Your Day with Healthy Choices
Snacking often gets a bad rap because of the not-so-healthy treats and our busy schedules. Many of us may have some carry-over guilt from childhood about snacking or that it will “spoil our dinner.” Snacking can be a wise and satisfying way to keep your energy levels steady, minimize cravings, and potentially help you eat less! Today, I debunk myths about snacking and have practical tips for snacking smart.
Defining Snacks:
First things first, what exactly is a snack? Simply put, it's a small amount of food consumed between meals. But the size of this "small amount" can vary depending on your individual needs and the timing of your meals. Typically, I consider snacks in the 100-300 calorie range, give or take. However, the key lies not just in the quantity but also in the quality of the snack.
Benefits of Snacking:
Snacking done right can offer many benefits. It can help prevent overeating during main meals by curbing hunger and low blood sugar. Have you ever experienced that dreaded "hanger" when your blood sugar levels plummet, and you are snappy, cranky, and can’t think straight? Snacking strategically can help stabilize blood glucose levels, keeping those mood swings to a minimum.
Additionally, snacks provide additional opportunities to get essential nutrients, such as fruits, vegetables, and protein, that you might miss during larger meals. Snacking is an opportunity to nourish your body with the necessary fuel and nutrients rather than a “guilty” pleasure.
10 Smart Snack Suggestions:
Apple Slices with Nut Butter: Slice apples and pair them with peanut butter or other nut butter. This makes for a perfect combination of sweet and savory, and the fiber, healthy fats, and some protein will keep you satisfied.
Greek Yogurt Parfait: Layer Greek yogurt with fresh or frozen berries and a tablespoon or two granola for a protein-packed snack with fiber and calcium.
Vegetable Sticks with Hummus: Enjoy carrot, cucumber, and bell pepper sticks dipped in hummus, a crunchy snack with vitamins and minerals. Hummus is often found in single-serving packs.
Hard-Boiled Eggs: Portable and protein-packed, hard-boiled eggs are a quick and easy snack that minimizes hunger.
Trail Mix: Mix nuts, seeds, dried fruit, and dark chocolate chips for a sweet and salty snack on the go. You can also buy premade trail mix.
Whole Grain Crackers with Cheese: For a complex carbs and protein combination, choose whole grain crackers paired with a slice of cheese.
Edamame: Steamed edamame pods sprinkled with sea salt make a nutritious, protein-rich, and fun snack. They can be eaten warm or cold.
Cottage Cheese with Pineapple: Protein-packed cottage cheese topped with pineapple chunks (or any fruit) isn’t the “diet” food of the 1970s, but a wise decision of the 2020s.
Rice Cake with Avocado: Top a rice cake with mashed avocado and a sprinkle of sea salt for a crunchy, satisfying snack rich in healthy fats. You can also do toast, but the rice cake doesn’t need the extra step of toasting.
Tuna Lettuce Wraps: Wrap canned or foil-packed tuna in lettuce leaves for a light snack packed with protein and omega-3 fatty acids.
Snacking doesn't have to be synonymous with guilt or mindless munching. By choosing smart snack options that are balanced, nutritious, and satisfying, you can fuel your body and mind throughout the day. So, the next time hunger strikes between meals, reach for one of these delicious options and snack with purpose and nourishment.
