Smart Snacking

When you hear the word “snack,” what comes to mind? Do you picture chips from a vending machine or microwaveable popcorn? The word snack may remind you of childhood favorites such as packaged baked goods or fruit gummy snacks. You may feel a negative association with the word “snack” and have the misconception that snacks are “unnecessary calories” or “a bunch of sugar.” Because snacks are often demonized and misjudged, it may be surprising to know snacks can help you meet your nutrition goals.

What Can a Snack Do for You?

The primary purpose of a snack is to help bridge the gap between meals. Your body often sends you signals that it is time to eat and sometimes those signals come before the next meal rolls around. Some signs/signals indicating you may need a snack include:

• Stomach growling
• Energy dropping
• Shakiness
• Lightheadedness

Repeated extreme hunger at lunch or dinner is another sign a snack might be needed. When hunger is high, you are less likely to make mindful choices and more likely to eat quickly, which can lead to overeating. If you regularly arrive at lunch or dinner feeling ravenous, try adding a snack mid-morning or mid-afternoon.

Of course, knowing when to pick up a snack is only half the equation. You also need to know what to eat to create a balanced snack. When in doubt, select a carbohydrate source and pair it with a protein source. For example, berries with Greek yogurt.

A carbohydrate source on its own may yield somewhat of a spike in blood glucose. Adding a protein and/or fat source can help to mitigate this spike. A steady blood sugar response gives you a more sustained energy level, helping you feel your best. Protein also helps to keep you feel full longer, allowing you to arrive at your next meal with a comfortable level of hunger.

Once you have selected your carbohydrate and protein, ask yourself if there’s anything you can add to make the snack more satisfying. Fullness is different than satisfaction. Have you ever felt physically full but left wanting more? You probably needed something additional to satisfy a specific craving, which is an important piece of the nutrition puzzle but is often overlooked. If you do not satisfy your cravings, it may manifest as overeating as your body works to fill that void.

How can you make your snack satisfying? Using the example of yogurt and berries:

• Add different textures, such as a sprinkle of granola or chopped nuts
• Add a drizzle of almond butter or spoonful of dark chocolate chips for richness
• Use frozen berries for a temperature contrast

Balanced Snack Ideas

In need of some snack inspiration? Try some of the snack examples listed below.

• Oikos® Pro yogurt + berries + hemp seeds
• Food for Life® Ezekiel 4:9 bread toasted + reduced-fat cottage cheese + sliced cherry tomatoes + balsamic drizzle
• Fairlife® Nutrition Plan® protein shake/Oikos® Pro Protein shake + apple
• Seapoint Farms dry roasted edamame + Lesser Evil® cheese puffs (with avocado oil)
• Rotisserie chicken salad (made with Greek yogurt + lite mayo) + Mary’s Gone Crackers™
• Smoothie with Truvani® protein powder + frozen berries + almond milk + almond butter
• Three Wishes® cereal + low-fat Fairlife® milk
• Quaker® 30% less sugar instant oatmeal + low-fat Fairlife® milk
• Hard-boiled eggs + orange slices  
• Chia pudding with PB2® + Greek yogurt + almond milk + chia seeds
• Babybel® Reduced Fat cheese + Mary’s Gone Crackers™ + steamed edamame
• Hummus topped with Biena® roasted chickpeas + raw veggies for dipping
• Aloha or RXBAR® protein bar
• Pillars® drinkable yogurt + berries

Five Tips for Power Snacking

Snacks, when properly planned, can be an added source of nutrient-dense foods to help you power through the day. Follow these five healthy snacking tips.

1. Plan ahead. Healthy snacks often take a little extra time and effort so plan accordingly. Add some healthy snack options to your weekly shopping list. Buy items in bulk and divide them into single-serve containers to easily grab and go.
2. Be mindful. Put away distractions while you enjoy your snack. When you are distracted by your phone or TV, you are more likely to be inattentive to your internal signals of hunger and fullness. Mindful eating allows for a more enjoyable and satisfying snack.
3. Eat a balanced snack. You often hear about eating a balanced meal, but you rarely hear someone talking about eating a balanced snack. It is just as important to incorporate a lean protein, healthy fat, high-fiber carbohydrates and colorful fruits and veggies into your snacks.
4. Keep snacks at hand. Never leave home without a snack! Keep non-perishables such as nuts, dried fruit or whole grain crackers in your car, desk, office or purse/bag.
5. Snack with purpose. Remember, snacks are not meal replacements and are meant to bridge the gap between meals. Be mindful to time snacks so they do not interfere with meals. Additionally, allow for flexibility with snacks, as some days might require snacks while others may not.

Let snacks be one of your tools to help you achieve and maintain a healthy weight. Plan ahead and get snacking!

To schedule a one-on-one consultation with a registered dietitian nutritionist to build a healthy eating program or learn more about Cooper Clinic Nutrition, visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by London Robinson, MCN, RDN, LD, and Cooper Clinic Nutrition.