Snacking Smart

Now that we’ve covered the basics of what should be on your plate at meals (carbs, fats, and proteins), it’s time to talk about what happens between meals. A lot of times when I am talking with clients about their diets they talk about snacks in a negative light, assuming they are unhealthy for them. In reality, snacks can be an important part of any diet, as long as we are eating them in informed ways. 

How snacks can help

When we eat balanced meals, we are feeding ourselves portioned foods with healthy ingredients that will give us the energy we need to live life to its fullest. However, as a result of eating well portioned meals we will likely feel hungry within 4-5 hours of eating. This is a good thing. It means we are giving our metabolism what it needs to thrive and aren't overeating at our meals. In fact, this hunger we may feel between meals is actually something to listen to rather than shove away.

How to snack helpfully

However, just like at our meals, we need to eat intentionally when it comes to snacking. There are three main things to keep in mind when snacking that will help you honor your hunger cues and keep your metabolism going all day long:

1. Ask yourself how hungry you really are. 

   The problem with snacking is that oftentimes people find themselves eating between meals due to reasons other than hunger (boredom, habit, etc). As a result, people consume extra calories their body doesn’t actually need. If you are genuinely hungry, snacks are a great way to meet that hunger. However, snacks should never be something you do out of habit or boredom. So before you snack, ask yourself what you are eating. If that reason is something other than hunger then you may need to hold off until your next meal instead. 

2. Portion out your snacks. 

   Another reason people associate weight gain with snacking is due to lack of portion control. Snacking often becomes something mindless we do while working or watching tv. Although this doesn’t mean you can’t ever consume a snack while doing these activities, it is important to consume snacks in moderation with intentionally portioned out foods that will meet your exact fueling needs. 

3. Focus on protein and fiber rich foods. 

   Another pitfall with snacking is the types of foods people choose to eat. The foods that have come to be considered “snack foods” in our culture tend to provide our bodies with only carbohydrates. However, these snacks (like crackers, chips, candy bars, etc.) give us quick energy that don’t fill us up in the long run. Instead, foods rich in fiber and protein like nuts, fruit, yogurt, etc. fill us up for longer and provide our bodies with nutrients that our bodies actually need.

So, before you go to grab a snack next time, ask yourself why you are eating, and assess how you can make the most nutrient-dense and portion controlled choice to fill you up until your next meal. 

However, even with these tips it can still still feel tricky to figure out how to include snacks in your diet. When we work with clients we focus on helping them create the skills they need to consume a balanced diet both at meals and around snack times in a way that works for them. Check out our website nutrition502.com or message us on social media to find out more about how we can help you create a balanced diet today!