This snacking craze has been theorized to be one cause for the obesity epidemic.
By ANDREA LUTTRELL, RDN
As a society, we love to snack. We eat in the car on the way to work, before lunch, after lunch, while watching television before bed – you name it. And it’s not just adults who love to snack. The amount of snacks children consume has nearly doubled since the 1970’s, now accounting for over a quarter of their daily calorie intake.
This snacking craze has been theorized to be one cause for the obesity epidemic, since foods chosen during these eating occasions tend to be higher in added sugar, fat and calories and lower in fiber, vitamins and minerals. In fact, according to snacking statistics from Kellogg’s, when consumers were asked which foods they most often find themselves snacking on the top answer was chocolate bars.
All this said, when done mindfully, snacking can play an important role in weight management and help little ones meet daily Food Group goals. Become a savvy snacker by keeping these key points in mind:
Plan ahead. If you’re going to be at work or running errands all day, pack snacks to bring with you. You’ll be happy to snack on Greek yogurt with granola instead of falling victim to the vending machine when mid-morning hunger strikes. Planning ahead also matters at home. Keep easily accessible snacks in the kitchen so children have nutritious choices available to them – like chopped fruits and vegetables in the fridge or a bowl of fruit on the counter.
Eat enough. This might sound counterintuitive, but eating adequate food can be the difference between snacking failure and snacking success. For example, have you ever eaten a snack-size bag of potato chips and then five minutes later look around to see what else you can devour? Instead of choosing from just one food group (that is, celery sticks, pretzels, handful of grapes), incorporate at least two to three different food groups. This will provide a balance of protein, carbohydrate and fat to keep you feeling full and satisfied.
Ask yourself if you’re really hungry. Or, are you reaching for food out of boredom, stress or thirst? If your last meal was two hours ago, chances are it’s time for a snack. If watching your favorite weeknight shows and you grab the same bowl of ice cream you have every night, you may be eating out of habit.
Now that you’re ready to snack sensibly, here are a few no-fail combinations: cottage cheese with wheat crackers; quesadilla made with multigrain tortilla and pepper jack cheese; apple slices with peanut butter; trail mix with cereal, nuts and dried fruit; or baked pita chips with red pepper hummus.
Andrea Luttrell is a registered dietitian nutritionist with Big Y’s Living Well Eating Smart program. Have a nutrition question? E-mail livingwell@bigy.com or write Living Well, 2145 Roosevelt Ave, P.O. Box 7840, Springfield, MA 01102.