Submitted by Kaitlyn Milligan, RDN, LDN, CLS Corporate Hy-Vee Dietitian (515) 695-3291 [email protected]
Snacking can get a bad rap, even though dietitians are not against munching between meals! In fact, this type of fueling can be a key element in any healthy eating plan. However, before reaching for your favorite sweet or salty treat, it’s important to gauge your physical hunger and to approach the snack as an opportunity to boost your nutrition for the day. Let’s explore benefits, guidelines, smart options and new tasty trends in the world of snacking.
What are the Benefits?
While it may sound backwards, in some cases, eating more can help with weight management. If the body is consistently under-fueled, it compensates by slowing down the metabolism, preserving fat stores and focusing on vital functions. Having planned meals and snacks gives your body adequate energy and important nutrients.
We often have several hours between meals and can lose energy as time goes on. A nutritious snack can provide the fuel needed to power through to your next meal while maintaining productivity. Similarly, it can keep your mood in check by preventing hunger-related irritability, also known as being hangry. While this term is often joked about, it’s legitimate! Going for long periods without food causes a drop in blood sugar. When the brain isn’t getting enough nourishment, it is difficult to think clearly, which can be a mood-killer. If blood sugar gets too low, this can also lead to cravings and less healthy food choices.
When we prevent ourselves from getting overly hungry, we encourage healthy portion sizes. If you haven’t eaten for several hours, it becomes easy to overeat once we sit down for a meal. Additionally, we tend to eat quicker, which does not allow the brain enough time to let you know that you are full. Healthful snacks throughout the day promote mindful eating and staying in tune with physical hunger cues.
How Can We be Smart Snackers?
When our bodies are calling for nutrition between meals, snacks are beneficial, though they must be utilized strategically. The first step is understanding whether we are physically or emotionally hungry. Beyond true hunger, people often turn to food when they are bored, tired, stressed, angry, or even happy. Recognizing emotional triggers and finding ways to distract your mind such as going for a walk, taking a few deep breaths, or having a glass of water can avoid excess calories.
Traditional snack foods can be highly processed and filled with empty calories, unhealthy fats, and added sugar. These foods appeal to our taste buds, and it can be difficult to stick to one serving. To get the most out of eating between meals, look for products that contain fiber, protein and complex carbs.
What are Dietitians Reaching for?
One new snack that’s hitting the mark is Jackson’s Veggie Straws. While traditional veggie straws have been on the market for a while, Jackson’s stands out. It’s made with avocado oil, yellow peas, brown rice, cassava and sweet potato. These wholesome ingredients will keep you satisfied and sustained until your next meal. If you’re looking to add a little extra protein, these veggie straws are perfectly dippable, especially with a cottage cheese dip. Whip up a batch using the recipe below!
Snacks are also a good opportunity to balance out our meals. As much as we would like each meal to contain all food groups in the right portions, this simply is not realistic. If you miss a group, aim to add a serving to your next snack. Activia’s new Proactive Yogurt is the perfect choice that offers both protein and dairy. Additionally, this low-fat yogurt delivers a dose of prebiotic fiber, billions of live and active probiotics and no added sugar. Layer this creamy yogurt with berries and granola for a delicious mid-morning snack.
And there you have it, snacks really are dietitian-approved! Schedule an appointment with your Hy-Vee registered dietitian today to learn how to boost nutrition and encourage mindfulness. After meeting in the office, we’ll finish our session in the aisles and discuss additional snack suggestions to try at home.
