Ask the Expert: Healthy Snacking Tips
Snacking can serve different purposes for different people. Because there are so many reasons people may snack, there are plenty of good reasons to snack during the day! You may snack to avoid being “hangry” in between meals. But other people might snack to help manage blood sugar or give themselves an extra energy boost before a workout.
Snacking during the day fuels your cells and provides energy to get you through the day, especially if you have an active lifestyle. Snacking can also be an excellent way to get in your daily servings of fruits and vegetables, which is sometimes hard to meet with just three meals daily.
Keep in mind that snacking during the day might not work for you. For example, if you do shift work with higher activity levels at night, you may benefit more from snacking at night.
Most people choose to snack once or twice a day. But that number will vary from person to person. My best advice would be to listen to your body. If your stomach is growling and it’s not quite time for lunch or dinner, it may be a good time to snack.
Listening to your body’s hunger and fullness cues is a good mindfulness practice. Research links mindful eating to a healthier relationship with food — one that’s less restrictive and shame- and judgment-free.
Americans see their primary care doctors less often than they did a decade ago. Adults under 65 made nearly 25% fewer visits to primary care providers in 2016 than they did in 2018, according to National Public Radio. In the same time period, the number of adults who went at least a year without visiting a primary care provider increased from 38% to 46%.
When I think about snacks with texture, I think about fruits, vegetables, and nuts. You can grab a handful of raw carrots, but you can also pair up food items for a more filling and tasty snack.
Here are some of my favorite pairings:
- apples and peanut butter (or your favorite nut butter)
- celery and carrots and Greek yogurt ranch
- walnuts with dried fruits and pretzels
- frozen fruit dipped in yogurt
- cucumbers and hummus
Fruits, vegetables, seeds, legumes, and whole grains are rich sources of fiber.
Most of the fiber you get from fruit is in their skin. For example, a significant portion of fiber from an apple is in the skin. Also, did you know you can eat the skin of a kiwi and that it’s high in fiber ?
Additionally, grains like oats, corn, rice, and quinoa, that are unrefined, are great sources of fiber. So, a bowl of oatmeal or popcorn make for some great fiber-rich snacks.
Chia seeds are also known for packing a lot of fiber in a tiny package. Toss 1 tablespoon of chia seeds into your favorite smoothie recipe for an extra 6 g of fiber.
Partner tip
Lundberg Family Farms Rice Cake Minis are lightly crunchy brown rice snacks made with 100% whole grains. They’re also USDA organic, non-GMO Project Verified, gluten-free, and vegan.*
