Let’s face it. There are times when you need something quick and tasty. Whether it’s for an energy boost or to briefly quell hunger, snacks are often needed. Done correctly, snacking should be part of a balanced diet. The key is to choose the right snacks, and how and when to eat them.
Why smart snacking matters
Mindless snacking – especially on sugary, salty, or highly processed foods – can lead to weight gain and other health issues. So why snack at all?
- To maintain energy levels between meals and help prevent energy crashes.
- To restrain excessive hunger and help you avoid likely overeating at meal times.
- To boost nutrient intake of vitamins, minerals, and fiber with the right selection.
Tips for snacking smartly
- Plan ahead: prepare healthy snacks in advance to avoid reaching for convenient foods.
- Portion control: serve snacks in small bowls or containers to avoid overeating.
- Balance your snacks: combine protein, healthy fats, and complex carbohydrates to keep you full and satisfied.
- Listen to your body: snack only when you’re genuinely hungry, not out of boredom or stress.
- Hydrate: sometimes, your body needs water, not food. Drink water at intervals throughout the day, so you don’t mistake thirst for hunger.
Suggestions for healthy snacks
Morning snacks provide a mid-morning energy boost after your usually light breakfast. Consider Greek yogurt with berries (proteins and antioxidants), whole-grain toast with almond butter (carbs, fats, and protein), or boiled eggs (easy-to-prepare proteins).
Afternoon snacks are ideal for when energy dips occur. These options will refresh your body while providing natural sweetness. Popular options include hummus and veggies, mixed nuts and seeds, and apple slices with peanut butter.
Evening snacks are light to promote relaxation, especially as you wind down for bed. Suggested snacks are air-popped popcorn (no salt or butter for fewer calories), herbal tea with dark chocolate, and cottage cheese with sliced peaches.
On-the-go snacks are essential for busy days.
- Trail mix: choose a mix with unsweetened dried fruits, nuts, and seeds (avoid those with added sugars or candy).
- Cheese and crackers: a balanced option of carbs, proteins, and fat.
- Energy balls: oats, nut butter, and honey make this nutritious and easy to carry.
Healthy snacking habits to adopt
- Keep healthy options visible: store fruits, nuts, and other nutritious snacks where you can easily see them.
- Avoid distractions: focus on your snack instead of eating while working or watching TV.
- Be mindful of sugar: check labels for hidden sugars in granola bars, flavored yogurts, and packaged snacks.
- DIY when possible: make your own snacks, like veggie chips, to control ingredients.
- Stock up on staples: always keep ingredients for quick, healthy snacks like nuts, whole-grain crackers, and fresh fruits on hand.
Snacking shouldn’t derail your health goals. Choose nutrient-dense, balanced options, and be mindful of portion sizes. Calculate calories for meals and snacks together to avoid exceeding your daily quota.
For more health tips, watch Healthy Living on Healing Streams TV – www.healingstreams.tv. Find past episodes in the ‘Video on Demand’ section.
