The Truth About Snacking

Is snacking healthy or harmful?  It depends.  For many people, unhealthy snack choices are harming health and causing waistlines to expand.  For those who choose wisely, however, the benefits of good snacking are immense.  This is what you need to know:

Does Snacking Improve Your Nutritional Intake?

Snacking has become a national pastime for many people.  Consuming three snacks daily is often the norm and as much as one-third of calories are coming from snacks.  Regular snacking is linked to a higher intake of some healthy foods, like fruit.  However, many children, teens and adults are getting more sodium, sugar, unhealthy fats and calories than they need, because of poor snack choices, including salty snacks, cookies, candy and desserts.  As much as 50% of snack calories are coming from beverages, including fruit drinks, sports drinks, soft drinks and specialty coffee drinks.  Bottom line, most people are choosing snacks that don’t provide good nutrition.  Some researchers believe that trying to promote healthy snacking is not enough and that we need to put far more emphasis on getting people to stop snacking on the stuff that isn’t good for them. 

Does Snacking Add Inches To Your Waistline?

Healthy snacking can stave off hunger, keep your appetite in check and prevent overeating at meals.  Most people, however, succumb to unhealthy snack choices that surround them at home, at work and at school.  These unhealthy choices don’t fill them up or satisfy them, because they’re lacking in fibre, protein and good nutrition.  People also snack mindlessly – not tuning in to what, how much or how often they’re eating.  They snack in front of the television and computer, often when lonely or bored.  What’s the result of this kind of snacking?  It leads to obesity and an increased risk of disease.  If you want a healthy body, you have to be a healthy snacker.

Make Healthy, Not Unhealthy, Snacking A Habit

Researchers from Utrecht University in the Netherlands wanted to determine what factors were most strongly linked to unhealthy snacking.  They found that the most important predictor, outperforming all other variables, was whether or not “it was a habit” to choose unhealthy snacks.  In other words, if you are a person who frequently and automatically reaches for unhealthy snacks, without really thinking about it, you are also the person most likely to make unhealthy snack choices.  It sounds so simple.  What does this mean for you?  Habits are fine, as long as they are “good” habits.  Get in the habit of frequently and automatically reaching for snacks that provide good nutrition.  That’s how you become a healthy snacker.  You make healthy snacking a habit!

Does Timing Matter?

Does it matter if you snack in the morning or at night?  Researchers from Health Care Food Research Laboratories in Tokyo measured the health impact of eating a snack in the morning (10 am) compared to the evening (11 pm) over a period of thirteen days.  Eleven healthy women, average age 23, participated in this trial.  Compared to daytime snacking, nighttime snacking significantly decreased fat oxidation (less stored fat was broken down to produce energy) and increased total and LDL (bad) cholesterol levels.  Researchers concluded that eating at night changes fat metabolism and increases the risk of obesity.  What do I think?  By the time nighttime rolls around, most people have had more than enough calories.  Do most of your snacking during the day!

Location, Location, Location!

You’ve heard that location matters when it comes to real estate.  Well, it really matters when it comes to food too.  Research from Utrecht University in the Netherlands says if you want to keep your snacking under control, move your snacks farther away.  A bowl of snacks was randomly placed either 20 cm (8 inches), 70 cm (28 inches) or 140 cm (55 inches) away from study participants.  The closer the snack, the more likely it was it was to be consumed.  My recommendation is as follows:  keep healthy snacks like fruits and vegetables close by and in sight.  Move less healthy snacks out of sight and out of reach – better yet, don’t have them around at all.  Make it easy to reach for the good stuff.   

Turn Off The Tube!

Researchers from Deakin University in Australia reviewed 53 studies involving children, teens and adults to see how sedentary behaviour impacts food intake.  The news was not good.  Television viewing in particular was strongly linked to an increased consumption of unhealthy snacks, drinks and fast food and a decreased consumption of fruits and vegetables.  Watching television exposes people to unhealthy food commercials and also distracts them, making them less aware of the amount of food they’re actually eating.  In some cases, people consume a substantial portion of their daily calorie intake in front of the TV.  Don’t make TV time, unhealthy snack time. 

Small Snacks Satisfy

Researchers from Cornell University measured how hungry or satisfied people felt fifteen minutes after eating a small snack (under 200 calories) or a larger snack (over 300 calories).  The results showed that smaller portion sizes are capable of providing the same feeling of satisfaction as larger ones.  Make all your snack choices smaller, especially the not-so-healthy ones!  Sometimes just two or three bites will do!

Go For A Walk Instead

People often snack on unhealthy foods at work to deal with the stress or boredom of the job.  Research from the University of Exeter in England found that a 15 minute walk cut snacking on candy at work in half.  Taking a short break away from your desk appears to keep your mind off food and reduces your tendency to snack mindlessly.  Exercise is known to have significant benefits for mood, energy levels and for managing addictions.  Get up and get walking!

Healthy Snacking Can Even Make You Happy

Researchers from the University of Warwick studied the eating habits of 80,000 people in Britain.  Those who ate at least seven servings of fruits and vegetables daily were found to be the happiest.  They had the best mental health.  The researchers said “the statistical power of fruits and vegetables was a surprise.”  Researchers from the University of Otago in New Zealand found the same to be true when looking at the eating habits of a group of almost 300 young adults over a period of 21 days.  Participants reported feeling calmer, happier and more energetic on the days they ate seven to eight servings of fruits and vegetables.  It seems that healthy foods and happy moods go together!  Make sure that fruits and vegetables are a central part of your day, including snack time!

Definition Of A Healthy Snack

What does a healthy snack look like?  It should provide significant nutritional value.  It shouldn’t be too high in calories, sugar, sodium or unhealthy fats.  It should complement your meals and fill in the dietary shortfalls. 

Here are more specific snack guidelines:

1.  Plan your snacks.  This is a critical to good snacking.  Keep your house stocked with healthy snacks and always pack snacks-to-go before heading out the door.

2.  Keep the calorie content of each snack within the 100 to 200 calorie range.  If meals are larger, snacks should be smaller and vice versa. 

3.  Choose snacks that are more natural and less processed.  For example, eat a whole apple with the skin on, rather than having apple juice or apple sauce.

4.  Choose foods that provide significant nutritional value, including fruits, vegetables, 100% whole grains (breads, crackers, cereal, popcorn), nuts,  seeds, nut butters, milk (or soy milk), yogurt, cheese (in moderation) and beans (like edamame or hummus).

5.  Snack on foods that you normally don’t get enough of each day.  For example, most people don’t eat the recommended servings of fruits and vegetables daily.  Make a deal with yourself – you won’t reach for another type of snack until you eat a fruit or vegetable first.

6.  Include a source of protein in your snack, such as milk, yogurt, cheese, nuts, seeds, nut butters or beans.  This will give your snack more staying power. 

7.  Avoid snacks that appear healthy, but are not.  For example:

• Avoid fruit roll-up or gummy bear-like snacks.  Stick to dried fruit (in small amounts) or plain, whole fruit.
• Stay away from Nutella-like spreads that list “sugar” as the first ingredient on the label.  A real nut butter lists “nuts” as the first ingredient.
  
• Most 100 calorie snack packs have little nutritional value.
• Just because cookies are low in fat or organic doesn’t mean they’re good for you.
  
• Many granola bars are more like candy bars.  Look for ones that are lower in sugar and unhealthy fats and higher in fibre (4 to 5 grams per bar).  They should contain primarily healthy ingredients like 100% whole grains, nuts, seeds and dried fruit. 

 Here Are Ten Healthy Snack Ideas:

1.  A piece of fruit with a few tablespoons of nuts (15 to 30 mL).  Have an apple with some walnuts, a banana with some almonds or a clementine with some peanuts.

2.  Cut up veggies and dip.  Serve carrot sticks, red pepper strips or broccoli florets along with hummus, a black bean or Greek yogurt dip.

3.  A homemade smoothie made with milk or yogurt and fresh fruit or veggies.

4.  A piece of 100% whole grain toast or half a whole grain bagel with peanut or almond butter.

5.  Plain, low fat yogurt mixed with fresh fruit, like berries.  Add low fat granola for a homemade parfait.

6.  A handful of trail mix made with nuts, dried fruit and whole grain cereal.

7.  A few slices of light cheddar cheese served with whole grain crackers (like Triscuits).

8.  A small bowl of whole grain cereal or oatmeal with low fat milk.

9.  A small bean salad, edamame, roasted chickpeas or roasted lentils.

10.  A latte made with low fat milk (or soy milk).  Homemade hot chocolate (just a splash of syrup) or hot cocoa made with low fat milk.

Lessons Learned:

Unhealthy snacking increases the risk of obesity and disease.  Make healthy snacking a habit.  Choose snacks that are less processed, more nutritious and not too high in calories, salt, sugar or unhealthy fats.  Foods like whole fruits and vegetables, low fat milk or yogurt, nuts, 100% whole grains, beans and beans dips all qualify.