Life on the road whether on vacation or commuting to work can lend itself to eating meals and snacks that are quick and affordable, but can also be high in fat and calories. Snacking has become a way of life for many individuals and, if well chosen, can contribute to your daily nutrient needs. Snacks are a great way to help keep your energy level steady and your mind alert until your next full meal.
Snacking is healthy at any age but for kids there are advantages. Since children have smaller appetites and tend to eat less at a meal, eating several smaller meals throughout the day can provide them with the nutrition they need for growth, development and activity.
Benefits of Snacking
Some studies suggest that eating frequent small meals is a better weight management strategy than eating one or two large meals. Eating healthy between-meal snacks can help keep your blood sugar levels stable and prevent you from feeling too hungry and then overeating at meals. It can also be an effective way to lower cholesterol. However, it’s important to pay attention to what types of snacks you eat. Smart snacking is all about choosing healthy, nutritious snacks.
Tips on Healthy Snacking
• When buying snack foods, read labels and be aware of high fat and sodium content foods.
• Think health and nutrition when planning snacks. Choose whole grain crackers, breads or cereals instead of refined, lower fat yogourts, unbuttered popcorn or pretzels instead of chips.
• Be sure that your snack is for hunger and nutrition --not because you are bored or stressed.
• If you find yourself snacking mindlessly in front of the TV, change your snacking to a different location so you can eat in awareness.
What is a Healthy Snack?
Snacks can be the same as small meals, with foods from the four food groups. They should include complex carbohydrates (grains, cereals, fruits or vegetables), some lean protein (low fat cheese, yogurt, lean meat, chicken, beans) and a small amount of fat.
Some healthy snacks include:
• a sandwich made with whole grain bread, vegetables and a lean protein source
• cheese and whole grain crackers
• yogurt with fruit and a low fat muffin
• cottage cheese with fruit
• pita crisps with a bean dip
• baby carrots with hummus
• a handful of nuts with fresh fruit
• homemade trail mix
References:
Adapted from Dietitians of Canada and Canadian Living nutrition and health websites, 2008
