nutritioulicious™ Snacking

Snacking is a very important part of a healthy, balanced diet. Often, my clients are surprised when I tell them this because they think that means they will take in extra calories and gain weight. What I tell them, and what you need to know, is that snacking is an important bridge to get from one meal to the next. This is especially true between lunch and dinner, which tends to be the longest span between meals.

Snacking helps you avoid overeating at the next meal. If you wait too long between meals and don’t snack in between, you will be ravenous by the time you sit down to lunch or dinner and eat more than you really need to be adequately satiated. Of course you won’t realize this until about 20 to 30 minutes after you’re done eating, at which point you’ll feel stuffed to the gills.

Snacks also help to keep your energy up throughout the day — as long as they are healthy and comprised of carbs, protein, and/or fat. I’m a big advocate of combining foods for snacks to ensure your blood sugar levels don’t spike and crash. If you eat carbohydrates like fruit or crackers by themselves, your body will quickly break down the carbs to sugar, which will make your blood sugar spike. This will provide you with a quick, but short-lived burst of energy, followed by a dip in blood sugar, which will leave you lethargic and hungry again. On the other hand, adding a source of protein and/or fat (or a food that has both), like nuts or sliced turkey, to the carbs will help slow the breakdown of the carbs, which in turn will lead to a slower, steadier rise and fall in blood sugar. The end result: you have more energy, and remain fuller for longer.

Of course choosing the right snack and not overdoing it at snack time are easier said than done, so here are some tips:

1. Portion it out. Don’t eat straight from a bag or box. Put a portion on a plate or in a bowl and put the rest of the package away so you’re not tempted to go back for more.
2. Get rid of distractions. Instead of standing at the kitchen counter mindlessly eating while you’re reading the newspaper, sit down and focus only on your food — you’ll register what you’re eating more than if your mind is elsewhere.
3. Differentiate between snacks and treats. A midday snack is something that will give you energy and provide you with nutrients, like fruit and nuts.  A treat is something more indulgent that you wouldn’t necessarily have on a daily basis, like a piece of birthday cake or a cookie.
4. Choose wisely. Snacks are not meant to replace meals, so you need to be mindful of how much you’re having. Your snack should range from 150-250 calories, depending on your calorie needs for the day.

Here are some of my favorite snacks:

• Apple slices with peanut butter
• Whole grain crackers with Laughing Cow Wedges or Light Gourmet Cheese Bites
• Baby carrots dipped in hummus
• Part-skim string cheese with a nectarine (or other seasonal fruit)
• Trail mix (any combo of nuts, seeds, and dried fruit)
• Greek yogurt mixed with a crumbled Kashi TLC Crunchy Granola Bar and berries
• Berries with a handful of almonds or pistachios
• Microwaved popcorn (without butter) topped with grated parmesan cheese

Mmm…nutritious and delicious snacking!