Snacking is a concept that most parents are familiar with… taking snacks to daycare or school, signing up as snack leader for the next soccer game, or just making sure you brought something for your 3-year-old to eat while you’re out running errands. However, snacking is something everyone does, no matter their age.
When it comes to snacking, there are several things to keep in mind:
• Portion size – this is the key to healthy snacking vs. packing on some extra, unwanted pounds. Read the nutrition label and make sure you know just how much of that snack you should be eating. Measure out portions and put them in individualized containers so that you eat just the right amount. Never eat directly from a package as this could lead to overeating.
• Pick the right snack – choose foods that are low in fat and added sugar but high in fiber and water. This should help you feel fuller longer while adding fewer calories. Limit food and drinks that contain added sugar, especially those that list sugar or corn syrup as one of the first few ingredients.
• Aim for fruits & vegetables, whole grains, and low-fat dairy.
• Try pairing proteins and carbohydrates to really make you feel the fullest (apples/string cheese, whole wheat crackers/ peanut butter, carrots/hummus, and plain yogurt/fresh fruit).
• Limit fruit juice – eating fresh fruit is better and provides more nutritional benefits than juice or high sugar, fruit-flavored drinks.
• Plan ahead – packing your own snacks for work or when traveling can help keep you on the right track.
• Front and center – where you store your snacks could help you make better choices. Keep healthier options near the front of the fridge or pantry. Place less healthy snacks on a higher shelf or in a place that is harder to reach.
• Set snack times – if possible, set a time in the morning and/or in the afternoon to have a snack and stick to those times so you are not eating off-and-on all day long.
• Drink water – much like portion control, staying hydrated is very important. Sometimes we confuse thirst with hunger. If you start to dehydrate this could make you feel hungry. Drinking the proper amount of fluids can help curb those cravings. If you get tired of drinking plain water, add some fresh lime or even some cucumber to your glass for flavor.
• Don’t deprive yourself – It is OK to have an unhealthy snack every once in a while. Depriving yourself of sweets or unhealthy foods may result in over-indulging. Balance and moderation are key components of a healthy lifestyle.
Some examples of healthy snacks are: apples, bananas, raisins, carrots, snap peas, nuts, whole-grain dry cereal, pretzels, string cheese, low-fat or non-fat yogurt, toasted whole wheat English muffin, air popped popcorn, cherry or grape tomatoes, hummus, and pumpkin seeds. Source: Medlineplus.gov