Do you snack when you feel stressed or bored or just when you're hungry? What foods do you snack on?
Snacking can have different meanings for many people. Foods that are often considered snacks are chips, cookies and candy. Some people avoid snacking all together to lose weight. Snacks are sometimes viewed as a mini-meal to get in additional nutrients missed at meal times. Many people look for quick healthy snacks to help them live a healthier lifestyle.
The question is: what is considered a healthy snack, and is snacking necessary? Snacks are important because they can boost energy and help prevent overeating later in the day. It is also a great way to meet daily nutrient requirements that may be lacking at meal times. Avoiding snacks that offer only calories and no nutrients is a great start.
Here are a few tips to keep in mind when switching out those chips, cookies and candy. The key to proper snacking is to incorporate a complex carbohydrate (starch/grain/whole plant foods) with a lean source of protein. This will provide your body with sustained energy and will help you feel satisfied longer as compared to a snack of only carbohydrates. Try to choose a fruit or vegetable along with a meat/protein food more frequently than a starch/grain food. This tip is essential since most people overeat on starch/grain foods and do not eat enough fruits and vegetables. Prepackage your snacks ahead of time by using small snack bags for quick on-the-go options that are portion-controlled.
Try these healthy snack ideas and recipe to get you started: grapes and cheese; Greek yogurt and grapes; beef or deer jerky and veggies; vanilla yogurt with berries; fresh veggies and hummus; dried fruit mixed with nuts; apples or bananas with peanut butter or almond butter; turkey on multi-grain bread; a slice of turkey with a slice of whole grain bread, some lettuce and tomato and your favorite mustard; hard-boiled eggs; or a smoothie made of fruit, yogurt and spinach.
Tricia Nilges is a registered dietitian and lactation consultant at the Cole County Health Department.
Energy Balls
cup peanut butter
1/3 cup honey
1 teaspoon vanilla
cup ground flaxseed
1 cup oatmeal
cup mini chocolate chips (optional)
Combine peanut butter, honey, vanilla, flaxseed and oatmeal in a bowl. Form into balls. Arrange energy bites on a baking sheet and freeze until set, about an hour. Put in storage container and keep in refrigerator or freezer.
These freeze well, so you can always make a double batch.