To Snack, or Not to Snack?

     Life is full of confusing decisions, and the area of nutrition is far from exempt (if it were, you wouldn’t be reading this blog). Snacking is a controversial issue, believe it or not, because most people don’t agree on whether or not it’s better for your health to snack. Let’s weigh the pros and cons of snacking, shall we?

     To start off, snacking can be a great way to avoid bingeing on caloric and fattening meals. Eating a piece of fruit in between lunch and dinner can make it easier to cut your portion size come dinnertime. Snacking in between meals also keeps your metabolism up-to-speed while providing continuous energy.

     Avoiding snacking also has its benefits. My French exchange student once told me that, in France, it is more common for people to eat three (relatively) large meals in a day. This is wise when considering that this system allows you three opportunities to consume your daily recommended caloric intake (as opposed to five or six). More time is spent digesting in between meals, offering the body a chance to cleanse itself in preparation for the next meal.

     As you can see, there is nothing particularly wrong with snacking or not snacking. What’s the problem then, you ask? The problem, like always, lies in what you’re eating and how much. Snacking is definitely more popular among Americans, and a whole faction of marketing is dedicated to snack advertising--from cereal bars, to yogurt, to crackers, to dips and spreads--the idea of snacking is encouraged, no doubt. What then, is safe?

     Here’s what we’re looking for: foods that are nutritious and sustaining, while at the same time low in calories and, preferably, natural and unprocessed (see May 20, 2011 post). Fresh fruits and veggies are always are no-brainer. If you’re in the mood for something salty and crunchy, try snacks that are whole wheat and baked or popped, not fried--try Pop Chips, Wheat Thins, Triscuit, or natural popcorn. If you’re craving something creamy and filling, try low-fat, high-protein foods, like all-natural Greek yogurt, homemade or all-natural hummus (this can be caloric though, so watch your portion size), or low-fat goat or feta cheese. Nuts are delicious and nutritious, but also high in fat and calories, so a handful will suffice as a proper snack size.

     Dried fruits (like prunes, apples, raisins, or apricots) can be a good choice, but keep in mind that a dried fruit is the equivalent of its fresh, watery counterpart. What does this mean?  One little dried apricot has the same nutritional and caloric value as a luscious, fresh apricot—it just lacks water. It can be tempting to eat a lot of dried fruit because it is nutritious, but always keep the calories in mind. Also watch out for fruits that are sprayed with a sugary solution before they are dried (like cranberries, pineapple, and mangos). Fresh fruits are always your best bet, as they take up more room in your stomach for the same amount of calories (thanks to all that water).

     It all comes back around to nutrition. How many calories are you eating vs. how much nutrients each food yields (fiber, fat, carbs, protein, vitamins and minerals). If you’re hungry, don’t deprive yourself until your next full “meal”. Snacking can be healthily incorporated into your life when done in moderation. So snack on, but be smart about what and how much. Fill your body with real, nutritious food, and don’t exceed your daily intake of calories.