Go Ahead and Snack…It’s Good For You

Are you afraid of snacking? When reaching for a snack, do you tend to sneak it? If so, it’s time to revamp your thoughts about snacking!

 According to recent survey results published by The NPD Group, 83 percent of Americans snack, and those with the “healthiest” lifestyles are the most frequent snackers. Snacking is not just about sugary treats and junk food.  In fact, when done sensibly, snacking helps to boost your metabolism, reduce portion sizes at later meals, and meet your daily nutrient needs. All of these snacking benefits can help to prevent weight gain.

 The key goal for munching in between meals is to satisfy cravings without breaking the calorie bank.  Snacking excessively and snacking on high calorie foods can lead to weight gain. A few simple tips will have you on your way to healthy snacking. 

Tip # 1: Aim for Portion Control

Portion control is one of the most difficult tasks when it comes to healthy eating habits. A great rule of thumb is to avoid eating directly out of the food package and try for single-serving food items. When single-serving items are not available, portion your food according to the serving size on the nutrition label.  For example if you are snacking on almonds, portion out 1 oz (or approximately 23 almonds) before you start to eat. And then put the rest out of sight.

Tip # 2: Plan Snacks in Advance

Hunger coupled with poor snack planning typically leads to one thing – unhealthy snack choices.  Whether you are snacking at work, home or on-the-go, plan what you will eat a few hours in advance.  To beat those cubicle cravings at work, pack a few snacks in your bag for the day such as whole grain crackers (at least 3 grams of fiber), air-popped popcorn, a piece of fruit, nuts, or granola bars (with less than 10 grams of sugar).

Tip #3:  Time Your Snacks

Snacking on the hour, every hour can lead to excessive calorie intake. Try to limit your snacks to no more than two or three times per day.  Evaluate the time of day between meals when you start to feel hungry and plan for a snack at that time.  The trick is not to wait until you are starving to have a snack. You are more likely to ditch the healthy snack you brought from home and go for the unhealthier option. 

Tip #4:  Include at Least Two Food Groups

Choosing foods from different food groups will help to meet your daily nutrient needs and provide a more filling snack. For example combine fruit with protein or vegetables with protein. Try an apple with string cheese, carrot sticks and hummus, or a banana with peanut butter.  Snack time is an excellent opportunity to incorporate fruits, vegetables and whole grains

Tip #5: Consider Your Beverage

All snacking calories count, even those from your favorite beverages. Choose low- and no-calorie beverages you can gulp, worry-free. If you’re a soda lover, there are portion-controlled options like the Coca-Cola mini can or other drinks like vitaminwater zero or natural fruit juice.   

Happy Snacking!

Kristen Smith is a registered dietitian in Atlanta, GA with over 8 years experience.  Kristen has been quoted in several news articles and has been seen in TV appearances including Good Morning America.  She is the founder and contributor to the blog 360FamilyNutrition.  She is a consultant for food and beverage companies including the Coca-Cola Company.