How do I snack healthier in 2011?
Answered by Rachel Begun, MS, RD, CDN.
Snacking can absolutely be part of a healthy eating plan. The definition of a snack is a small portion of food, as compared to a meal, that is often portable, convenient and easy to eat quickly and/or on-the- go. Whether it’s healthful or not is up to you.
Due to our increasingly fast-paced, on-the-go lifestyles, snacking has become a multi-billion dollar industry. This is great for convenience and portability, but not necessarily our health, as the majority of manufactured snacks on the market are high in fat and calories and low in nutrients. If your definition of snacking equates to empty calorie foods, then eating them on a regular basis makes for a low-nutrient diet that can lead to less than optimal health and vitality.
When snacks consist of wholesome, nutrient-dense ingredients, they are an essential component of a healthy diet, as they keep energy levels up and the mind focused and alert, help to maintain a steady metabolism, prevent hunger and contribute significant amounts of essential nutrients.
For snacks that pack a nutrition punch, keep you feeling full and supply good energy, it’s best to consume the following nutrients in combination with one another:
• Complex carbohydrates – fruits, vegetables, whole grains, beans, nuts and seeds
• Protein – eggs, lean meat, low-fat milk products, beans and nuts
• Heart-healthy fats – nuts, seeds, fish, avocados and vegetable oils
Healthful snacking isn’t just about WHAT you consume, though. It’s about HOW you consume it.
• Use your senses when snacking. Try to avoid eating while moving, watching television or using the computer. Focusing your senses—sight, smell, taste and touch—on what you are eating will help to satisfy you.
• Eat foods that you love. There is no sense in eating something “healthful” if you don’t like it. You’ll be left unsatisfied and craving for more— a guaranteed set up for overeating.
• Eat slowly and wait a few minutes before going for more. It takes 20 minutes for your stomach to let your brain know that it is full. When you eat fast, you are more likely to over consume calories during this 20 minute lag time.
The variety of healthy snacking options is endless, and entirely based on your likes and preferences. Below are several quick and convenient snacking ideas to get you started, as well as one of my favorite recipes.
Snacking Ideas
• Hummus with whole grain crackers and veggie sticks
• Guacamole with corn tortilla chips
• Celery sticks with all-natural peanut or almond butter and raisins
• Low-fat yogurt with berries and a sprinkle of whole grain granola or cereal
• Whole grain crackers with cheese and apple slices
• Whole grain, high fiber energy bars
• Any mix of dried fruits and nuts – aim for dried fruits prepared without sugar or preservatives
ChocoCocoNut Cookies
Ingredients:
2 cups walnut pieces
½ tablespoon ground cinnamon
2 egg whites, whisked until frothy
1/8 cup plus 3 tablespoons honey
1 teaspoon vanilla extract
¼ cup coconut flakes
½ cup large semi-sweet chocolate chips (optional)
Directions:
Preheat the oven to 350°F. Grease a cookie sheet. Grind the walnut pieces and cinnamon in a small food processor to a flour-like consistency. Mix the walnut cinnamon mixture with the egg whites, honey and vanilla extract to make a batter. Mix in the coconut flakes. Batter should thicken. Toss in chocolate chips if desired. Drop equal-sized portions of batter onto cookie sheet. Bake for 15 minutes, or until edges start to brown.
Makes 12 cookies.
