Snacking is a frequent topic in my office. Snacking tends to get a bad rap as there are a lot of unhealthy snacks such as chips, cookies, etc…however the reality is that snacking is actually a good thing, but only when good choices are made. Eating several small meals and snacks a day helps your body in many ways. A consistent intake aids in proper blood sugar control, speeds up metabolism, fuels your body to perform at its highest abilities, and prevents extreme hunger that results in overeating. I always have a snack in the morning (between breakfast and lunch). No matter what I eat for breakfast, I always get the hunger bug around 9:30-10:30am. I think my body has gotten used to the snack now that it expects it and lets me know it needs some fuel. Making a healthy choice is one key component to smart snacking, but another key component is practicing mindful eating. Mindful eating is really listening to your body’s cues and especially your hunger cues that include your level of hunger and then your level of fullness while eating. There is a real difference between “wanting” to eat and “needing” to eat (kind of like shopping!). So when you start to feel that itch for something to eat, stop and think and ask yourself, “am I truly hungry?” ….”how hungry am I?” ….”what would be a good snack?” ….”how much do I need to eat to feel content?”…etc. These are concepts of mindful eating and by taking the time to really listen to your stomach and your hunger cues, you will be able to make better choices and be in better control of your eating habits. Your meals should be about 300-500 calories and your snacks around 100-200 calories. Your meals should look like the MyPlate icon with half your plate full of fruits and veggies, a quarter lean protein, and a quarter whole grains. Your snacks should also be a balance like this with some carb (preferably high fiber carbs) and protein. This balance will stay with you longer and keep you fuller and satisfied longer.
Here are some of my favorite snacks:
Wheat Thins & a Laughing Cow triangle of cheese—with 16 Wheat Thins and the entire triangle of cheese, I get about 170 calories, 4g protein, and 3g fiber.
1 Tbsp Natural Peanut Butter & Banana, Apple, or Celery
2 Light String Cheese and 10-15 Wheat Thins
Handful of Almonds & piece of fruit
I try to have these available at my house and at my office so that I don’t resort to eating junk foods from the break room or vending machine. Planning ahead and practicing mindful eating will help you be more successful!
-Kelsey
