By Kris Ospina, RD, LDN, CEDRD
Snack attacks are real. We’ve all had one, or several, over the course of our day. Sometimes it’s the mid-afternoon work slump that motivates us to go searching for something to eat, and other times it’s the late-night munchies that have us rummaging through the pantry before bed. Whatever the catalyst may be, snacking is a normal behavior that benefits our bodies, minds and overall well-being.
- Snacking is a fuel source. Having a snack is a great way to maintain your energy level. When there is more than a 3-4 hour lapse between meals, it’s a good idea to grab a snack in order to keep your blood sugar stable. Normal blood sugar levels are crucial for providing the body’s cells with the energy they need to work properly and keep us feeling our best.
- Snacking provides nutrients. Snacking is an excellent way to sneak in additional macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals) between meals. Not all meals are perfectly balanced, nor should they be, so snacking gives us an opportunity to add missing nourishment to our daily intake.
- Snacking increases satiety. Having a snack can help prevent us from becoming overly hungry at our next meal. Snacking helps keep hunger levels consistent which in turn can promote more mindful food choices at mealtimes.Snacking improves cognitive functioning. Our brains run on glucose; a simple sugar found mostly in carbohydrate rich foods. When our brains have a steady supply, we think, reason and problem-solve more efficiently.Snacking encourages us to take a break. Life is busy and jam packed with daily tasks and to-do lists. It’s easy to become overwhelmed with everything we are faced with managing on a regular basis. Pausing to enjoy a snack can provide a space to relax our bodies and refocus our minds.
Snacking Solutions
Next time your snack attack hits try one of these well-balanced snacking solutions to help alleviate your hunger and rejuvenate your body!
→ Tuna or Chicken Salad and Crackers
→ Yogurt with Berries and Granola
→ Veggie Sticks with Hummus or Ranch Dressing
→ Pita Chips and Tzatziki
→ Trail Mix
→ Protein Bars
→ Fiber Rich Cereal and Milk
→ Tortilla Chips and Guacamole
→ Apple and Nut Butter
→ Instant Oatmeal with a Banana
→ Fruit Smoothie and String Cheese
→ Popcorn and Peanut M&M’s
→ Cottage Cheese and Fresh Fruit
→ Bagel and Cream Cheese
Easy No-Bake Chocolate Peanut Butter Energy Bites
Here’s a quick and easy protein packed snack recipe you can make ahead for busy days on the go!
1 1/2 cups uncooked oatmeal flakes
1/2 cup smooth peanut butter (or nut butter of your choice)
1/3 cup honey
1/4 cup cocoa powder
1/4 cup chopped peanuts
1/4 cup mini chocolate chips
Instructions
1. Add all of the ingredients to a bowl and mix well until everything is combined.
2. Roll into 1 1/2 inch balls and set them on a parchment lined baking sheet. Wet your hands slightly after every 4 balls or so to help keep the mixture from sticking to your hands.
3. Refrigerate for 30 minutes to help them harden.
4. Store the leftovers in the fridge.