Snacking can be a healthy habit if done right. It can help you avoid overeating at meals, keep your blood sugar levels stable, and provide you with energy and nutrients throughout the day. But not all snacks are created equal. Some are loaded with calories, fat, sugar, and salt, while others are nutritious and satisfying. So what makes a good snack?
According to the New York Times, a good snack should have three main components: protein, fiber, and healthy fat. These macronutrients can help you feel full longer, support your metabolism, and regulate your appetite. They can also prevent cravings and mood swings that can lead to binge eating.
Some examples of snacks that contain protein, fiber, and healthy fat are:
- Nuts and seeds: They are rich in protein, healthy fats, fiber, minerals, and antioxidants. They can also lower your cholesterol and blood pressure levels. A handful of almonds, walnuts, pistachios, or sunflower seeds can make a great snack on the go.
- Yogurt and fruit: Yogurt is a good source of protein, calcium, probiotics, and vitamin D. It can also improve your digestion and immune system. Fruit is high in fiber, vitamins, antioxidants, and natural sugars. It can also hydrate you and satisfy your sweet tooth. A cup of plain or Greek yogurt with some berries, banana, or apple slices can be a delicious and refreshing snack.
- Hummus and veggies: Hummus is a creamy dip made from chickpeas, tahini, olive oil, lemon juice, garlic, and spices. It is high in protein, healthy fats, fiber, iron, and folate. It can also lower your inflammation and cholesterol levels. Veggies are low in calories but high in fiber, vitamins, minerals, and phytochemicals. They can also improve your digestion and prevent constipation. Some carrot sticks, celery sticks, cucumber slices, or cherry tomatoes dipped in hummus can be a crunchy and satisfying snack.
How to pack your snacks
One of the challenges of snacking is finding the time and space to prepare and store your snacks. You may not have access to a fridge or a microwave at work or school. You may also be too busy or forgetful to pack your snacks in advance. That’s why it’s important to choose snacks that are easy to pack and carry around.
The New York Times suggests some tips on how to pack your snacks:
- Use reusable containers: They are eco-friendly, durable, and convenient. You can use them to store your snacks in portions and avoid waste. You can also label them with the date and the contents for easy identification.
- Choose shelf-stable snacks: They are snacks that don’t need refrigeration or heating. They can last longer and be stored anywhere. Some examples are nuts, seeds, dried fruits, granola bars, crackers, popcorn, jerky, or trail mix.
- Keep it simple: You don’t need to make elaborate or fancy snacks. You can stick to the basics and mix and match different ingredients. For example, you can combine nuts with dried fruits for a sweet and salty snack. You can also add some cheese or peanut butter for extra protein and fat.
- Plan ahead: You can save time and money by planning your snacks for the week or month. You can buy your ingredients in bulk and prepare them in batches. You can also store them in individual containers or bags for easy access.
Why snacking matters
Snacking is not just a way to fill your stomach between meals. It is also a way to nourish your body and mind throughout the day. Snacking can have many benefits for your health and well-being if done right.
Some of the benefits of snacking are:
- It can boost your brain power: Snacking can provide you with glucose, which is the main fuel for your brain cells. It can also supply you with other nutrients that support your cognitive functions such as memory, attention, learning, and creativity.
- It can improve your mood: Snacking can help you regulate your hormones such as serotonin and dopamine that affect your emotions. It can also prevent low blood sugar levels that can cause irritability, anxiety, depression, and fatigue.
- It can enhance your performance: Snacking can help you maintain your energy levels throughout the day. It can also improve your physical endurance and strength by providing you with amino acids that build your muscles.
- It can support your weight management: Snacking can help you control your appetite by reducing hunger signals from your brain. It can also increase your metabolism by stimulating thermogenesis (heat production) in your body.
Snacking is not a bad habit if you choose wisely what to eat and when to eat it. By following the tips from the New York Times, you can make snacking a part of your healthy lifestyle.
