Snacking often gets a bad rap in the world of nutrition, but when done right, it can be a healthy part of your diet. Understanding when to snack and how to choose snacks that are both satisfying and nutritious can transform your eating habits and overall health. Let's dive into the art of smart snacking, with insights from Ashleigh Kidd, RD, LDN.
Do We Need Snacks?
The need for snacks varies from person to person. If you find yourself hungry between meals, consistently overeating at meal times, or facing a long gap before your next meal (especially if you're active), incorporating snacks into your day is a wise choice. Ashleigh Kidd, a registered dietitian, suggests that snacks can prevent overeating later, provide energy for physical activity, and keep your metabolism active.
Combining fiber with protein and/or fat is the secret to creating snacks that are not only satisfying but also beneficial for your overall health." - Ashleigh Kidd, RD, LDN
Avoiding the "Kitchen Sink" Syndrome
Many of us are familiar with the scenario of coming home after a long day and raiding the kitchen, eating everything in sight. This often indicates that you're not eating enough during the day or missing a crucial afternoon snack. Kidd recommends keeping healthy snack options at your workplace and something quick to grab before your commute home. This can help make dinner a more intentional and mindful experience.
The Key to a Satisfying Snack: Pairing Fiber with Protein and/or Fat
The secret to a fulfilling snack that keeps you energized and satiated is combining a fiber source with a protein and/or fat source. This combination helps maintain steady blood sugar levels, providing sustained energy and fullness until your next meal.
Fiber Sources:
Fruits: Berries, watermelon, bananas, apples, pears, grapes, clementines
Veggies: Baby carrots, cucumbers, bell peppers
Whole grains: Crackers, pita, bread
Protein and/or Fat Sources:
Nuts & Seeds
Nut Butters
Eggs
Cheese
Plain Greek yogurt
Avocados or guacamole
Hummus
Perfect Snack Pairings
Here are some ideas for combining these foods into balanced, tasty snacks, as recommended by Ashleigh Kidd:
Almonds + Banana
Whole Grain Toast + Avocado/Guacamole
Baby Carrots + Hummus
Grapes + Cheddar Cheese slices
Hard Boiled Egg(s) + Tangerine
Greek Yogurt + Raspberries
Walnuts + Apple
Peanut Butter + Whole Grain Crackers
Blueberries + Pumpkin Seeds + Dark Chocolate (for a delicious homemade trail mix!)
Pear + Cheese Stick
Whole Grain Pita + Tuna
Conclusion
Snacking doesn't have to be a dietary downfall. By choosing the right foods and pairing them wisely, snacks can be a healthy and enjoyable part of your daily nutrition. Remember, the key is balance and listening to your body's hunger cues, as emphasized by Ashleigh Kidd, RD, LDN.
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