Benefits of Balanced Snacks

There is a common misconception that in order to be healthy and meet nutrition goals, snacks need to be cut out of the diet. This may because the word “snack” can be associated with the snack aisle that has processed foods. However, without snacks it can be difficult to meet fiber and protein needs for the day. Also, snacks help with frequency of mealtimes and this can prevent cravings later in the day.

Here are the benefits of including a daily snack:

Metabolic regulation:

If someone does not incorporate snacks in their day, that typically means they are going long hours without eating. This can slow down the metabolic rate as the body is conserving energy.

Increased nutrient intake:

Oftentimes when someone heards the word “snack” it is associated with snackfoods such as chips, pretzels, crackers, etc. While these foods are delicious, snacks can also refer to fruits, yogurt, nuts, and other nutrient dense options. Although the majority of our protein and fiber needs can be satisfied with the foods we eat at meals, it is difficult to obtain 100% of our protein and fiber needs without snacks. Snacks can be a great way to sneak in those extra nutrients needed in order to match those needs.

Manage cravings:

Many people experience mid-afternoon cravings for sweets and grab treats to satisfy them. Sometimes people get frustrated and feel like this is caused by a lack of willpower or just a general bad habit. Usually cravings are caused by the body needing a nutrient. If it has been a few hours since someone has eaten, the body may need carbohydrates to help with brain and body functions. This can be why the body sends signals to the brain for foods rich in carbohydrates- candy, chips, pretzels, etc. Getting ahead of this by eating every few hours can help prevent the body from getting to that point of urgency to satisfy that need.

What to eat for snacks:

When creating snacks pair a source of carbohydrates with a source of protein or fats. This will help the body get carbohydrates to support energy levels and pairing it with protein or fat will help stabilize glucose levels for longer, more sustained energy.

Snack Ideas:

• Apple/banana with peanut butter
• Greek Yogurt and berries
• Carrots and hummus
• Cheese and whole grain crackers

This recommendation can be applied to any snack food. Say it is a day that you are craving a specific food item, such as chips, you can incorporate them into this balanced formula. If you eat a bowl of chips by themselves, you may still feel hungry or want more and go back for seconds or thirds or maybe eat straight from the bag itself. Chips provide carbs so pairing them with a protein source, such as a cheese stick, will meet the physical needs of having carbs and protein and provide mental satisfaction of enjoying a snack food that you were craving.

Having 3 meals and 1-2 snacks each day and eating every 3-5 hours can help optimize metabolic rate and help your body get the nutrients it needs.

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