Snacks, to eat or not to eat
Like almost everything in life, snacking has opposing views. One person may say that snacking is a good way to keep your body fueled while another maintains that snacks add extra calories you don’t need. Well, what is the verdict? The truth is, it depends on a few variables. The type of snack, when you snack, and why you are snacking are just a few of the factors. Snacking can help manage blood sugars and keep energy up to finish the work day. Snacks can also help you cut back on giant portions at meals. However, they can also add a lot of calories if portions aren’t monitored or if the snack choices aren’t healthy.
Firstly, many snack foods contain empty calories, which means there isn’t much nutritional value. Things like chips, pretzels, and candy bars tend to be low in nutrients and high in calories. These foods contain little to no fiber or protein, two nutrients that help you feel full for longer. They may fill you up for a short time, but by the time dinner rolls around, you’re probably going to be ravenous. In contrast, foods like nuts, fruit with cheese, or half of a sandwich on whole grain bread contain both fiber and protein, so you feel satiated.
Another important thing to consider is if you are actually hungry. Before wandering over to the vending machine, ask yourself if you need to eat, if you’re bored, or if you need an excuse to get away from spreadsheets. Also consider drinking some water, it’s easy to confuse slight dehydration with hunger.
If you are hungry, the next important thing to consider is timing. If you only have about one hour until dinner time, make sure the snack you choose isn’t a very large one. At dinner, you will have a better opportunity to eat healthy foods and filling up before then isn’t doing you any favors. However, eating a small snack can keep you from getting so hungry you overeat at dinner. Have a small handful (about 12) almonds or a small piece of fruit to tide you over until it’s time for your meal.
The important thing to remember is that there is a delicate balance with snacks. It really is easy to add more calories than you need in a day, but it can also be a good way to stay energized. Think of snacks as an advance on a meal, you don’t get extra food, you just get some a couple hours early.
- • •
Lenna Ahlers, RDN, LD, is a WIC dietitian at Panhandle Health District and a graduate of the University of Idaho Dietetic program.