It happens to us all, typically about mid-afternoon or right before bedtime—the desire to satisfy an emerging belly growl kicks in. Usually, this urge is accompanied by a craving to satisfy and urge for sweet, salty, crunchy, or a combination of the above.
There is just something satisfying about the mouthfeel of our favorite foods! But does this impulse to eat between meals serve a need or a want? Is there any benefit to snacking? Are those who regularly snack healthier or heavier than those who do not?
This article explores these questions from a nutritionist’s perspective and sheds light on the art of snacking for a healthier lifestyle.
Understanding Caloric Balance:
To answer these questions, it’s essential to understand that caloric balance (energy in vs. energy out) is more of a collective process than a function of timing when maintaining good health.
For example, a healthy 75-year-old man may need 1,800 calories daily to meet his body’s energy needs. If he prefers the traditional three-square-meals-a-day approach, each meal must be approximately 600 calories to provide this energy balance.
On the other hand, a healthy 68-year-old woman with the same daily energy needs may prefer three small-light meals and a snack in the afternoon, with each meal being around 400 calories and the snack about 200 calories.
Despite the difference in meal frequency and timing, the daily sum for both scenarios remains the same.
The Role of Portion Sizes and Food Quality:
The key to beneficial snacking lies in being mindful of portion sizes and emphasizing food quality. Problematic snacking occurs when portion sizes drive total energy intake past total energy expenditure for the day.
Many common snack foods make it easy to exceed this balance due to their convenience, high caloric values, and ability to increase cravings. However, healthy options can be equally satisfying while addressing those cravings without tipping the scale in the wrong direction.
Healthy Snacking Choices:
To guide what healthy snacking should look like, here’s a list of options that cover a full spectrum of preferences and tastes:
4oz roasted almonds (no salt) & apple
4oz shelled walnuts & strawberries
5oz pistachios (no salt) & honeydew melon
Sunflower seeds & fresh mango/papaya
Cherry tomatoes & spicy roasted chicken chunks
Peel & eat shrimp with cilantro & lime
Cold chicken or turkey breast slices & carrot sticks
Hard-boiled egg with fresh pomegranate chunks
Lump crab meat with mango salsa
Albacore tuna salad with celery sticks
Mixed fruit & nut salad
Mixed unsalted nuts with raisins
Roasted Chickpeas with curry seasoning
Sea salt roasted Kale chips
Edamame
Peel & eat shrimp with a fresh citrus spritz
Mixed fresh veggies with homemade hummus
Exceptions and Considerations:
In some scenarios, snacking becomes more of a necessity over a preference. Individuals with digestive procedures limiting meal capacity, those with irregular blood sugar (diabetes), athletes, or individuals with physically demanding jobs may require snacks to maintain their energy levels.
However, the principles of portion control and food quality remain crucial even in these situations.
Tips for Healthy Snacking:
To keep your snack choices healthy and beneficial sources of energy, here are a few tips to remember:
- Avoid snacks with high amounts of salt, saturated and trans fats, and added sugars.
- Pre-portion your snack foods to maintain portion control, rather than eating directly from the package.
- Stay well-hydrated, as the mind often mistakes thirst for hunger.
Snacking, when done mindfully and with attention to portion sizes and food quality, can be a beneficial addition to a healthy lifestyle.
By avoiding high-calorie, unhealthy snack options and opting for nutritious choices that satisfy cravings, you can enjoy the pleasures of snacking without compromising your overall well-being.
Remember, balance and wellness go hand in hand, so embrace the art of snacking and savor the most wonderful quality of life imaginable—because you can!
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging
