Snacking can and should be part of a healthy diet. When snacking is done right, it can help keep blood sugar levels stable, curb hunger, prevent overeating at your meals, and help get essential nutrients in your meal plan. Snacking should not be looked at as extra calories added to your daily intake but should be included as part of your nutrition plan. Most people can benefit from a late afternoon snack as this is often a time when there is a bigger gap between meals.
Timing of meals
If we look at the timing of meals, it is best not to go more than 4-5 hours between eating. Let’s say you eat a healthy portion-controlled meal at lunch around 12pm and dinner will not be until 6:30pm. Going six and a half hours without eating may lead to a dip in blood sugar and feelings of hunger, feeling tired and craving sugar to help perk you up. If you try to avoid eating anything, by the time you get to dinner you most likely will overeat as it is hard to control portions when you are extremely hungry.
Being hungry can also lead to making unhealthy food choices and you may eat too fast because of your increased hunger. Having a snack between those meals can help prevent these bad habits. With healthy snacking to stay satisfied, you can keep your blood sugar stable, help your energy level, and prevent overeating at meals.
How to choose healthy snacks
Choose snacks that are nutrient-dense and include fruits, vegetables, dairy products, protein, healthy fats and whole grains. Choosing whole food products is your best bet, but it is not always possible to choose foods that are not processed. If choosing any processed foods, read the ingredient list. Choose foods that do not have a large ingredient list full of words you cannot pronounce as these are often ultra processed foods that are not nutritious or beneficial for you. Read the label and choose foods that contain fiber, protein, limited added sugar and are low in sodium. Combining essential nutrients when having a snack is a good way to feel satisfied while packing a nutrient punch.
10 healthy snacks
Here are 10 ideas for healthy snacking to stay satisfied to help keep you satisfied between meals.
- 1 cup plain Greek yogurt topped with ½ c berries and 1 tsp ground flax seed and/or chia seeds
- 1 rice cake with 1 T peanut butter or any nut butter. Add ½ of sliced banana or ½ c strawberries.
- Cut up veggies – carrots, celery, bell peppers and 2 T hummus
- 1oz string cheese or portioned cheese and sliced apple
- A handful pistachios (1oz – 49 nuts) or ¼ c almonds and small clementine orange
- Grape tomatoes, ¼ c seasoned olives and 3 small mozzarella balls
- 1 slice whole wheat bread topped with ½ of a mashed avocado sprinkled with your favorite seasoning
- ½ c cottage cheese topped with ½ c pineapple if you would like something sweet. Top with seasoned diced cucumbers if you want something savory.
- 1 hard-boiled egg sliced and topped with everything but the bagel seasoning on top of 6 Triscuit crackers
- 1 cup steamed edamame and ½ c baby carrots