The Truth About Snacking
For me, it started with 100 calorie “Snack Packs” in high school. The choices were often either wafer versions of cookies or thin crisp versions of crackers. Both snacks that would otherwise be demonized by the health and wellness industry, but were instead granted a seal of approval with “Only 100 calories” stamped boldly across the packaging.
So there I was, snacking on a glorified version of cardboard and wondering why I was still hungry and groggy every afternoon. I now understand that these snacks not only lacked flavor but also nutritional value. And I was making a mistake that the diet industry leads many people to make: focus only on the quantity of calories instead of the quality of nutrients. In fact, “low-calorie” is so encouraged in the diet industry that some people even wear “I never snack” like a badge of honor.
One of the first mental shifts I work on with all my clients is taking the focus off of “low-calorie” and putting it towards “high-nutrients.” Through that lens, nutritious snacks can be very beneficial to both your health and your ability to get through your daily obligations. Keep reading to learn the why and the how.
Snacks can be an important part of your daily nutrient intake
Each day, your body requires a certain amount of macro and micro nutrients. Some people have no problem meeting their nutritional needs through three larger meals per day. However, many people either don’t have the time or the appetite for such a routine. That’s where snacking comes into play! Including 1-2 snacks per day, typically in between breakfast and lunch and then lunch and dinner, can help you to get an extra serving of protein, veggies, carbs, or whatever else you might be lacking! My strength training clients like to use snacks as an opportunity to increase their daily protein intake, as getting enough protein is imperative when building strength and muscle and can be a challenge for some!
For those who are concerned about their daily calorie intake, getting enough protein is a sure way to feel satiated during and in between meals.
Snacks can help you work more efficiently
Sleep deprivation is a thing many of us have to learn to cope with, and unfortunately, getting more sleep isn’t always an option. What is always an option is making sure that you’re eating consistently throughout the day to keep your body fueled and energized. By skipping meals or going longer than 4-5 hours between meals, you’re depriving your body of energy and will likely feel even more sluggish. In addition to regular meals, a mid-morning or mid-afternoon snack can help you to feel more ready for that afternoon meeting or evening workout.
For those who are concerned about their daily calorie intake, having a small snack before a workout can actually make you work harder and get more out of your workout than if you were to do it hungry.
Snacks can help to prevent overindulging or overeating
Think about when you’re most likely to hit your favorite drive-thru oh a whim or plow through an entire family size bag of chips. Let me guess: It’s when you’re really, really, really hungry, right? And it’s no wonder that when you reach that “I’m so hungry I will eat just about anything,” you reach for what’s fastest and easiest. Now, there’s nothing wrong with enjoying your favorite fast-food or coming home and relaxing with comfort food. It’s that - I’m so hungry I’ll eat anything, food-inhaling, frenzy - part we want to avoid. And we can avoid it with a mid-afternoon snack that will likely keep any hangry, starvation feelings at bay.
For those who are concerned about their daily intake, a small midday snack will always be lower in calories than the previously mentioned, “I’m so hungry, I’ll eat anything, food-inhaling frenzy” after work.
So you now understand why snacking can be beneficial. Now let’s focus a little bit more on the how:
If you’re craving the real thing, eat the real thing
So, if you’re craving potato chips, eat a serving of potato chips. The diet industry might encourage you to substitute something crunchy but “healthier” instead. What that often leads to is deprivation and overconsumption. Let’s say you want potato chips but you have an apple because it’s crunchy. You still crave potato chips. So you have plain popcorn because it’s lower in fat. You still crave potato chips. So you have baked chickpeas because they’re salty and are also a good source of protein. You still cannot stop thinking about potato chips so you eventually just cave and have potato chips. You have now consumed four snacks instead of just one.
Keep it well-balanced
Although I used chips as an example above, chips aren’t the most well-rounded snack and will likely leave you feeling hungry soon after. For a snack that leaves you satiated and nourished, you want to strive for a blend of two macronutrients. Here are some examples (* marks options that are good for those focused on protein intake):
Cheese and crackers
Apple/celery/banana and peanut butter
Watermelon and feta
Popcorn and chocolate chips
Pretzels/veggies and hummus or herb yogurt dip*
Roasted pistachios
Homemade protein balls*
Plain Greek yogurt and granola*
Roasted chickpeas, dried cherries, and almonds*
Peanut butter and jelly toast
Cottage cheese, fruit, and honey*
Hardboiled egg, guacamole, and salsa/hot sauce*
Turkey roll-up – (1-2 slices of turkey, cheese, and pickle/cucumber/tomato, etc.)*
Don’t hesitate to recruit a professional for help
For some, it might seem silly to see a professional for something as mundane as eating. And with the amount of free resources and diet plans out there, seeing a professional just seems like a waste of time.
The thing is, the majority of diet plans out there are created and implemented for the masses when nutrition is actually a very personal and individual thing. The majority of people who feel frustrated by a diet plan are likely trying to follow something that isn’t right for them. Through custom coaching, you can learn what your unique needs are and how to best meet them without the stress, overwhelm, and restriction that following a diet plan usually brings.
If you want to ditch the hazards of diet culture and learn how to best fuel your body, click here to schedule your complimentary consultation.
