Where to Start Healthy Snacking?

Healthy snacking can seem difficult to achieve when you don’t know where to start. But snacks are a part of everyone’s daily life and can be integrated into a healthy diet as long as you choose them carefully. So why are snacks important, what makes a healthy snack, and what options do you have?

Snacks may have a bad reputation due to popular belief but they can be beneficial to your health. They can give you energy between meals and help you stay focused and productive. They can also help stabilize your blood sugar levels, therefore reducing cravings, and keep you feeling satiated through the day so that you don’t overeat at your next meal. Moreover, healthy snacks allow you to increase your nutrient intake: vitamins, fibers, protein, carbs, healthy fats, etc. So don’t miss out on them!

We always have the question in mind regarding what makes a snack healthy. The ideal snack should contain a combination of nutrients: fiber, protein, healthy fats, carbs… These nutrients will help you feel full and energized for longer. Nutritious wholefoods like nuts, fruits, and vegetables can make great snacks because they are packed with vitamins, minerals, and antioxidants, which are essential to your body. For example, vegetables like carrots and celery sticks, cherry tomatoes, radishes, cucumber, or bell pepper slices can be nice and refreshing to snack on.

As for fruits, you have a lot of choices: apples, pears, berries, clementines, and so many more. You can also have dried fruits like cranberries, raisins, apricots… For a protein-rich snack, you can have a handful of nuts, nut butter, roasted chickpeas, Greek yogurt, cheese…

How often we should snack is another question we seek an answer to. How often you snack can vary based on your activity level and meal size. In general, we tend to feel hungry three to four hours after having a meal, which would be a good time to have a snack before our next meal. Make sure to listen to your hunger cues, and snack when you are really hungry, not just when you feel bored or stressed.

You can also have a snack after your workout to replenish your energy levels. Protein intake is important pre- and post-workout to support muscle growth.

We generally can’t decide on how much food we should snack on. When it comes to snacks, portion sizes matter! Remember, you are snacking, not having an entire meal.

The average snack should be between 200 and 300 calories and can go up to 500 for very active people. To avoid overeating, instead of eating your snacks straight from the bag, you can prepare a serving size and put the bag away.

Keep in mind these few tips to snack healthy;

• Prepare your healthy snacks in advance, so that you have them ready and available as soon as you feel hungry: for example, you can peel and cut vegetable slices or sticks and keep them in a container in your fridge for 2 to 3 days.

• When you are out and about, make sure you have healthy snacks with you so that you don’t give in to junk food cravings. Before leaving the house, you can put fruits, bags of nuts, or protein bars in your bag and carry them with you in case you need them during the day, whether you’re at work, at school, at the gym, or simply on the go.

• When you are snacking, do so mindfully. It can be easy to just snack endlessly while you are working on your computer or watching your favorite TV show, but this might result in you overeating. Instead, try to focus on the food you are having, and stop eating once you have had your portion size and feel satiated.

• Avoid going grocery shopping when you are hungry, which may push you to buy unhealthy snack foods. You could instead prepare a list of healthy snacks that you need to buy and try to stick to your list once you are in the shop.

• Make sure you are adequately hydrated throughout the day. Sometimes, we confuse thirst and hunger signals. You should also drink more water after any physical activity. So sip on that water bottle during the day to stay hydrated and in top shape!

Also, sometimes it is okay to indulge in a calorie-dense snack like a chocolate or a cookie as long as you promise yourself that you would be stopping after one bite only.

Snacking is important and most of the time, more than the part where you eat your snack, buying your snack seems like a bigger deal.

While you are out grocery shopping, always ensure to check the packaging label and ingredients. Most of the time, people conclude that food is healthy by the packaging but it is essential to always check the nutritional label before buying any packaged food.

Most breakfast cereals are advertised as healthy but the reality is far from the truth. They are packed with processed sugars, refined oils, and preservatives. It is always important to see which brand you are buying from when buying packaged foods.

Always try and pick snacks with no added sugars, no plain flour & no palm oils.

Look for snacks that are naturally sweetened with stevia or dates, have whole grain flour, and consist of no added food coloring additives. Always try and buy snacks that have some protein in them as protein helps keep you fuller for longer and also means that your frequency of snacking can be controlled and your diet or weight loss journey would not take a hit.

Snacks can be an integral part of a healthy diet if you choose them well. Remember that your meals should provide you with all the nutrients you need, but that snacks can also help you get a nutritional boost during your day. There are plenty of options for delicious, healthy snacks that you can have on the go. So pick your favorite ones and enjoy!

- Aarya D C (PES1UG20BD078)_ISA 1