Is Snacking Good or Bad for you?

  1. Snacking provides a boost of energy if several hours pass between meals and blood glucose levels drop.
  2. It also helps curb your appetite to prevent overeating at the next meal.
  3. Provides extra nutrients when choosing certain snacks like fresh fruit or nuts.
  4. Can help maintain adequate nutrition if one has a poor appetite but cannot eat full meals, such as due to an illness.
  1. Snacking can lead to unwanted weight gain if portions or frequency of snacking is too much, adding excess calories.
  2. Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients.
  3. Regular intake of ultra-processed hyperpalatable snacks that contain added salt, sugar, and fats but that are low in nutrients and high in calories can increase a preference for these types of foods, leading to a change in eating behaviours and diet quality.
  1. WHEN: Reflect on a typical day: what hours of the day between meals might you feel hungry or tend to grab extra food?
  2. WHY: If snacking occurs frequently, determine if you are truly hungry or eating because of an emotion (bored, stressed, tired, angry, etc.). If you are hungry, go to the next step. If you realize you are eating from emotion, consider using mindfulness strategies before snacking.
  3. WHAT: Decide which snack choices will satisfy you. A satisfying snack will alleviate hunger, be enjoyable, and help you to forget about food until your next meal. Think about the last snack you ate, did you still feel hungry or want to keep eating shortly after finishing one portion of the snack? Studies show that snacking on whole foods containing protein, fiber, and whole grains (e.g., nuts, yogurt, popcorn) enhance satisfaction.
  1. Crunchy — raw vegetable sticks, nuts, seeds, whole grain crackers, apple
  2. Creamy — cottage cheese, yogurt, hummus, avocado
  3. Sweet — chopped fresh fruit, dark chocolate
  4. Savory/Salty — cube or slice of cheese, handful of nuts, nut butter, popcorn

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Ndali

Ndali

Your one stop blog to a healthy lifestyle. Ndali is a healthy food delivery mobile and web app that connects professional chefs and food vendors to food lovers.

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