Physiologically speaking, the human digestive system was designed to receive and process food every four hours or so in order to keep energy levels steady. That’s why we often get the munchies in the middle of the afternoon, between lunch and dinner time. Hunger is the physiological drive to eat, regulated by internal mechanisms. When we haven’t eaten for a while, body cells become deprived of fuel, which stimulates the feeding center in the brain to signal us to eat. Therefore, snacking is a way to maintain our energy levels.
Snacking also helps to improve our mood (low blood sugar makes us cranky), curbs cravings, and may keep us from overeating at the next meal. It may also be seen as an opportunity to get important nutrients. Busy lifestyles and hectic schedules can keep us from having nutritious regular meals. In addition, young children and older adults may benefit from grazing, because of their difficulty in having large portions at mealtime.
Oh, and don’t worry about your waist line. Snacking is not bad for you. However, the key to healthful snacking is choosing nutrient-rich foods instead of snacks that provide only empty calories. The American Dietetic Association offers a few guidelines to smart snacking:
- Eat only when hungry. Avoid eating out of boredom, frustration, or stress.
- Keep portion control in mind. Separate the portion you intend to eat in a bowl or plate. Eating out of the box usually leads to overconsumption.
- Plan snacks ahead of time. Shop for healthy snacks and have them at hand. You’ll be less likely to attack the vending machine if you have your own snacks with you.
- One or two snacks a day is enough for most adults. Use snacks to keep your energy levels in check. Avoid mindless eating.
- Keep your snacks under 200 calories. Active adults, teens, and athletes may consume snacks with 200 to 300 calories.
Planning healthful snacks
Rule number one is to give preference to nutrient-dense foods such as fruits, vegetables, whole grains, low-fat milk and dairy products, and lean protein sources. These foods are generally rich in nutrients and low in calories. Beware of fruit drinks, pastries, baked goods, and energy and protein bars because they are usually loaded with sugar and fat. Salty snacks such as chips, some varieties of microwavable popcorn, and roasted peanuts often contain too much oil and salt.
Choose snacks from at least two food groups. Pairing fruits with cheese or grains with protein may help you get the recommended number of servings from each food group, contributing to a more balanced diet. The table below provides examples of healthful options. To put together a smart snack, pick two items from different groups. Keep total calories under 200.
References
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
Nutrient Data Laboratory. USDA. Available at http://www.nal.usda.gov/fnic/foodcomp/search/. Accessed in Dec. 2011.
“Smart Snacking for Adults and Teens.” American Dietetic Association. Available at http://www.eatright.org. Accessed in Dec. 2011.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009