Snacks: Are they healthy or not? In general, any food consumed in between main meals is considered a snack. There are several reasons why many individuals eat snacks at least once throughout the day. The scenario that occurs most frequently is that our stomachs begin to grumble a few hours after our previous meal. Another might be a drop in energy that a quick snack can fix. Or maybe we simply enjoy the taste of some snack foods.
For many adults and children, the long hours between meals may be difficult. Snacks are essential for providing you with the nutrition and energy you need throughout the day. Both children and adults need snacks. You may be sure to acquire many of the vitamins and minerals you need if you include snacks in your diet. Snacks provide children with the energy they need to play and be active while they are growing and developing. You may avoid overeating during meals by eating snacks between meals. Snacks provide extra nutrients when choosing certain snacks like fresh fruit or nuts. Snacks can help maintain adequate nutrition if one has a poor appetite but cannot eat full meals, such as due to an illness.
Power Snacking
The concept of meal planning can be applied to snacks. Take time to incorporate snack planning to ensure that snacks work for you, not against you. Follow these simple steps and ask yourself:
- WHEN: Reflect on a typical day: what hours of the day between meals might you feel hungry or tend to grab extra food?
- WHY: If snacking occurs frequently, determine if you are truly hungry or eating because of an emotion (bored, stressed, tired, angry, etc.). If you are hungry, go to the next step. If you realize you are eating from emotion, consider using mindfulness strategies before snacking.
- WHAT: Decide which snack choices will satisfy you. A satisfying snack will alleviate hunger, be enjoyable, and help you to forget about food until your next meal! Think about the last snack you ate—did you still feel hungry or want to keep eating shortly after finishing one portion of the snack? Studies show that snacking on whole foods containing protein, fiber, and whole grains (e.g., nuts, yogurt, popcorn) enhances satisfaction. But it’s also important to pause before making a snack choice to consider what will truly satisfy: if you choose an apple when you really want salty popcorn or creamy yogurt, you may feel unsatisfied and want more. If you do not have a specific craving but are trying to quiet hunger, choose a snack that is high in fiber and water that will fill your stomach quickly.
Consider these nutritious snack choices depending on your preference:
- Crunchy: raw vegetable sticks, nuts, seeds, whole grain crackers, apple
- Creamy: cottage cheese, yogurt, hummus, avocado
- Sweet: chopped fresh fruit, dark chocolate
- Savory/Salty: cube or slice of cheese, roasted chickpeas, handful of nuts, nut butter
- HOW MUCH: A snack portion should be enough to satisfy but not so much that it interferes with your appetite for a meal or adds too many calories. A general rule of thumb is to aim for about 150-250 calories per snack. This is equivalent to an apple with a tablespoon of peanut butter, or a string cheese with 6 whole grain crackers. If choosing a packaged snack such as chips, dried fruit, or nuts, read the Nutrition Facts panel to learn about serving size. Keep in mind that it is easy to eat two or three portions of some types of snacks!
