Snack Smarter
Let’s start by getting one thing straight: the term “snack” refers to a smaller amount of food eaten between larger meals. It is NOT synonymous with highly processed, pre-packaged foods. (This guilty association has been created through marketing on behalf of food manufacturers.) It SHOULD refer to healthy, wholesome foods, such as fruits and vegetables. Snacking on such foods has been shown to have a positive impact on weight, much in contrast to the effect on weight had by processed food snacks (which have been linked to increased obesity).
One arbitrary criteria of a “snack” that lends itself to processed foods is the idea that snacks must be pre-packaged in individual servings. If you are of this mindset, try combating this idea by pre-portioning foods such as almonds, whole wheat crackers, or berries into individual containers. This might help you view such foods as an acceptable “snack”.
Foods consumed for snack should not vary greatly from foods consumed with meals: whole fruits, vegetables, whole grains, lean protein and healthy fats. As with meals, snacks should also consist of a mix of foods. Ideally, more than one food group should be represented. The main exception to this idea is for snacks consumed within 30-60 of exercise.
When deciding what to eat for snack, there are several factors to consider: amount, proportion, specific nutrients to include, etc. Such factors depend on a different set of factors, especially with consideration given to participation in physical activity: timing and intensity of activity, body composition goals, individual tolerance to foods surrounding activity, etc. If you need help deciding what types/amounts/combination of snacks is best suited for you, contact me today to schedule a consultation for an Individual Meal Plan!
