by Haven Logan PH.D

        

Which side of the snacking debate are you on? Many believe that the key to weight loss and maintenance is limiting our eating to three meals a day, as some experts feel that snacking encourages mindless intake of high fat and high calorie foods. These experts contend that we can get all the nutrition we need at meals. Experts on the other side of the debate, conversely, claim that snacking is the best way to avoid overeating by providing a steady energy source throughout the day.

There is no one answer that fits each of us at every stage of life. Active children need a large quantity of food to provide energy and nutrients for their growing bodies, but their small stomachs make eating large meals difficult. Healthy snacks can bridge the gap between meals and also ensure that they get all their nutritional needs met. As we age, our need for calories usually decreases, depending on our activity levels and other individual factors. Some adults state that they do well with the three-meals-a-day routine. Most of us, however, find it difficult to last between meals without some added nourishment. This is especially true for the seven to eight hours between lunch and dinner.

Our bodies run on glucose or blood sugar which is burned by the cells for energy.  What is called the “basic cycle of hunger” relates to the rising and declining of the glucose circulating in our blood. For most people this rise and fall occurs in about a four hour pattern. Instead of the three meals a day that is customary in the United States, other cultures have responded to this natural hunger cycle by including a fourth meal mid-afternoon such as “high tea” in Great Britain.

In counseling people who are struggling with weight, a typical pattern I see is that they will eat a light breakfast, if at all, and a moderate lunch. By the time they get home after work they are cranky, tired and hungry due to a decline in their glucose levels. Rather than taking a break, resting, and getting some nutrition, they rush into fixing dinner for the family often mindlessly eating as they do so. Others will wait to eat until dinner and then consume far larger amounts than they would have if they had stopped to have a snack earlier.

Planning Your Snacks

Unhealthy snacking often results from our not taking the time or thought to plan ahead. We suddenly notice that we’re hungry and head for the vending machine or open a bag of chips. Not only do these sweet and salty foods add nutritionally empty calories but they fail to give us the energy we’re looking for.

Planning to eat every three or four hours, if you are hungry, will keep you from overeating later. The optimal combination for a snack is a complex carbohydrate which provides quick energy, along with a protein which will help you feel full longer. Keep your snack portions small and less than 250 calories. I will leave it up to you to determine exact portion sizes of the suggested snacks, based on your overall caloric needs. For a guide to portions of many popular snacks look at “A Visual Guide to 15 Healthy Snacks” at www.diet-blog.com.

Let’s look at some different ideas for making simple, healthy, and tasty snacks. For convenience, prepare snacks ahead of time and packaged to go. Make sure you’ve measured out the quantity into small containers or baggies. Some snacks can be kept in the car, a child’s backpack or your desk. For others you may need to include an ice pack in a small cooler to prevent spoilage. Let children participate in the selection and preparation of their own healthy snacks. Use it as a teaching time by having them select a variety from the USDA Food Guide Pyramid (www.mypramid.com).

Some of us just can’t imagine life without our chips and cookies. If you are one of these people, make sure to read the labels on packaged snack foods for serving sizes and ingredients. To find a version of your favorite snack food that is lower in fat or sodium look for the following descriptions on the package: fat-free, low-fat, light, low-sodium, lightly salted, and reduced. You can feel confident about these terms since the government has required exact standards for their use. Just remember that while these foods taste good, they will not give you the same nutrition or energy boost as the nutrient-dense snacks listed below. Try to reduce your consumption of packaged snacks from daily to occasional and learn to enjoy other foods that are both pleasurable and good for you.

Ideas for Healthy Snacks

• Raw vegetables such as celery, carrots, red or green peppers sliced and filled with peanut butter or cottage cheese.
• Ten to twenty almonds.
• An orange or banana.
• A small can of water-packed tuna and a few whole grain crackers.
• Low or non-fat yogurt or cottage cheese with fresh or frozen fruit. Add one or two tablespoons of granola if you like.
• Hummus on whole-wheat pita bread or whole grain crackers.
• Popcorn with no added fat.
• A rice cake with almond butter.
• An apple with a small slice of cheese.
• Celery with cottage cheese and salsa.
• Turkey spread with nonfat cream cheese and filled with sliced vegetables.
• Baked apple with cinnamon and 2 tablespoons of walnuts.
• One-half whole-wheat English muffin with apple butter.
• 1.4 ounces of mixed nuts and dried fruit
• A smoothie with yogurt or milk and fruit. Protein powder optional.
• A hard boiled egg with whole grain or rice crackers.
  
  

While many of your snacks will probably be eaten on the run, whenever possible nourish both your body and your spirit by taking a real break: find a comfortable chair, put on relaxing music, sip a cup of tea, and enjoy your delicious snack from a beautiful plate. Happy and healthy snacking to you!