Today, we’re diving into the topic of snacks, snacking, and healthy snack options. I often get asked: Is it healthy to snack? What makes a good snack? What should I avoid?
If you’re feeling hungry and your next meal is still hours away, it’s perfectly okay to have a snack. What’s not okay is continuous grazing throughout the day. Many people underestimate the calories they consume while snacking, often thinking, "It’s just a snack, no biggie." Unfortunately, snacks can be some of the most calorie-dense foods, meaning even a small amount can pack a lot of calories.
Let’s take a closer look at a 2.75 oz package of Doritos Nacho Cheese Tortilla Chips. The package boldly states 150 calories, which sounds great! But if you look closer, you’ll see that’s for just 12 chips—one serving. The entire package contains 3 servings, totaling 410 calories. Snacks like potato chips, Chex Mix, Ritz Bits Cheese Sandwich Crackers, pork skins, and candy bars not only have hidden calories but are also highly addictive. They overstimulate our brain’s reward centers, making it hard to stop eating.
Additionally, snacking throughout the day can kill your appetite for a proper sit-down dinner.
So, what are some good snack options?
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Protein Snacks: My top recommendation is protein-rich snacks like yogurt, mozzarella cheese balls, smoked salmon, shrimp, boiled eggs, a protein shake, or even a slice of rotisserie chicken. Protein is complex and takes time for the body to digest, which helps keep your blood sugar levels stable and minimizes insulin spikes.
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Low-Calorie Vegetables and Fruits: Another great option is low-calorie vegetables or fruits. Some of my favorites include cherry tomatoes, cucumbers, raspberries, blueberries, strawberries, apples, pears, peaches, or whatever fresh produce you have on hand.
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Healthy Fats: Foods containing healthy fats, like nuts or avocado, are also good options. However, be mindful of the calorie content. For example, one large avocado can have up to 350 calories, and a cup of walnuts can contain up to 523 calories. If you choose these snacks, just be aware of portion sizes.
In summary, snacking can be part of a healthy diet if done mindfully. Choose snacks that nourish your body, and be mindful of portions to avoid unintentionally consuming too many calories.