Snacking Smarter: A Key to Healthier Eating
Americans love to snack! When we smart snack, it can help fill nutritional gaps (like eating yogurt to boost calcium intake), fuel an afternoon workout, or even prevent overeating at mealtime. For example, a satisfying afternoon snack at 4:30 pm might help you eat a smaller amount at dinner that your stomach and mind are perfectly content with.
Smart snacking helps maintain steady blood sugar levels throughout the day, leading to increased productivity, stronger workouts, and a better mood. So, what does it take to be a “smart snacker?” Here are some key traits:
A Smart Snacker…
- Plans Ahead
A smart snacker doesn’t rely on the vending machine or the cookies left in the break room by a kind co-worker. They plan their snacks in advance to stay on track. - Chooses Satiating Snacks
Identify snacks that truly satisfy you. Some snacks, like chips, may leave you craving more, while others, like a handful of nuts, might keep you full until your next meal. Pay attention to what works best for you. - Opt for Whole Foods
Choose whole foods over processed options—think an apple instead of an apple-flavored snack bar, or string cheese instead of cheese crackers. The fewer the ingredients, the healthier the snack. - Eats by Hunger, Not by the Clock
Just because you usually snack at 10 am doesn’t mean you always need to. If you can make it to lunch without feeling too hungry, skip the snack.
In a Snack Rut?
Need fresh snack ideas to snack smarter? Check out some of my favorites below, along with recent 2-minute nutrition tips, called “nutri-bites.” You might be surprised when your family asks for more roasted chickpeas or kale chips!
- Hummus Energy Snack
Look for whole-grain crackers or wraps high in fiber. My favorites are Ak-Mak crackers and Alvarado Street Bakery tortillas. Hummus, a great source of fiber, comes in various flavors like olive, five spice, and garlic.
4 Tablespoons Hummus + 1 Tortilla - Healthy Mixed Bag
Combine high-fiber cereal, dried fruit, and nuts for a snack that covers at least three food groups. Making your own trail mix eliminates the added unhealthy fats and sugars found in store-bought versions. - Fresh Fruit Parfait
This classic, nutritious, and convenient snack provides about 25% of your daily calcium needs, along with protein, fiber, and other essential vitamins and minerals. Add some high-fiber cereal for extra crunch.
1 cup yogurt + ¼ cup fruit + ¼ cup cereal - Apple with Peanutty Dip
Mix 1 tablespoon of peanut butter with a little vanilla yogurt and a teaspoon of honey for a perfect dip for apples or pears.
6 oz. yogurt + 1 Tbsp. peanut butter - Pumpkin Pie Oatmeal
Combine ¼ cup canned pumpkin with ½ cup dry oats, 1 cup milk or water, and ½ teaspoon pumpkin pie spice. Microwave for 2 minutes, then drizzle with honey and cinnamon for a comforting winter snack.
1 cup cooked oatmeal + pumpkin + honey
By planning ahead and choosing satisfying snacks, you can snack smarter and stay on track with your healthy eating goals while still enjoying delicious treats throughout the day.