Smart Snacking

All of us have experienced major adjustments to our daily routines with COVID-19 undoubtedly leaving us with more time on our hands, and I know that can be stressful. I thrive off of a set routine and having that upended is unsettling and can lead to negative coping mechanisms. At some point, boredom is inevitable and many people look to "mindless snacking" to fill the time. I'm here to help change your point of view on snacking. I’ve always been a “snacker”….. I mean I ate snacks so often that my Grandpa coined me the nickname “snack-a-tizer” when I was in elementary school. I’m never going to tell you not to eat snacks because 1) that would be hypocritical of me and 2) we need to fuel our bodies whenever we feel hungry, especially if we live active lives. Snacks provide us with additional nutrients throughout the day, so don’t be afraid of snacking!

When we’re exceptionally hungry (and I’m guilty of this), it is easy to grab the first thing in sight and not take the time to construct a wholesome snack. It doesn’t help that many stereotypical snacks include the junk foods we are all aware of like chips, cookies, and many other processed foods. While we’re all spending this time in quarantine, it’s tempting to reach for something to eat whenever boredom hits. This can lead to mindless snacking throughout the day, leaving you in a caloric excess. Despite the situation being out of our control, I can assume our days are not as hectic or active as they usually are – there aren’t as many errands to run, classes to walk to, meetings to hold, or kids to take to school. When we find ourselves in a monotonous routine, eating normally fills in the gaps when we don’t know what else to do. However, our bodies don’t need these extra, energy-dense calories when we’re not burning them off. In order to solve the problem of mindless snacking, I’m here to help you differentiate your true hunger from eating when there’s nothing else to do. There are several mindful ways to go about snacking and below lists some of my best advice on how to listen to your hunger cues, choose nutrient-dense snacks, and provide some examples of what my snacks look like!

Are you actually hungry?

It’s important to ask yourself this when those thoughts of food creep in your mind. Are you sure you’re hungry, or are you just bored from online classes that you think you’ll wander down to the pantry to see your options? The first thing I suggest to help you refrain from eating when you are not actually hungry is to drink a glass of water. Most of the time, we just need a drink and mistake this as needing food. Over the course of the day, you should aim to drink half your body weight in ounces of water! Staying hydrated keeps us focused, regulates digestion, and detoxifies our liver and kidneys. Drink at least 8 ounces and wait 10 minutes before determining if you need something to eat.

My routine is all thrown off…when is the best time of day to have a snack?

Everybody’s nutritional needs are different, so there is no “perfect time” to eat throughout the day. Maybe it is a benefit to have your schedule look a little different right now; use this extra time to help you plan meals and truly enjoy the time you have to eat. I can control my hunger when I plan out when I’ll eat my main dishes. Each night, I meal plan for the next day; I’ll write down what I want for breakfast, lunch, and dinner and give myself a time frame of when I am normally hungry for these meals. By proactively planning my meals throughout the day, I am less likely to eat at random times for no reason. If I get hungry between meals, I will make something to snack on! Having these three planned courses helps me prioritize filling my meals with nutrient-dense ingredients, rather than relying on snacks to fill me up. Snacks should supplement your diet, not take away from the main courses.

Control portion size

“Mindless snacking” is a term most often related to not paying attention to how much you are eating. Portion sizes are extremely important when it comes to snacks! Try to refrain from grabbing the entire bag of pretzels and container of hummus; place a single serving of pretzels and a scoop of hummus in a bowl instead. This will eliminate the temptation to continually grab pretzels out of the bag and dip them into the hummus container. I suggest waiting 20 minutes after you finish your snack until you go back for more food. Eat your snack and move on with your day. If you still find yourself hungry, try adjusting when and how much you are eating for your main dishes. Feeling hungry all the time is your body’s way of telling you it needs to be fueled better!

Reserve snack time just for eating!

I advise this whenever eating, whether it be a meal or a snack. Eating good food should be enjoyed and not rushed! Take this time in quarantine to practice slowing down, taking a break, and actually tasting your food. I reserve my time to eat for just eating – no computer work, texting, mindlessly scrolling through social media, or anything else that may be a distraction. There’s very little reason to be in a rush these days; take advantage of this to plan out nutritious snack breaks and come up with new tasty treats to try! For me, I like to reserve my snack breaks to catch up with my mom. It’s calming to have a conversation while enjoying some food before I get back to work. If you make your snack time a typical break between assignments, work, or other obligations, you’ll find yourself motivated to pick up where you left off on all those assignments!

What are healthy snack options?

My favorite question to answer! There are SO many healthy and creative snack choices out there and I’m constantly thinking of new ways I can increase the health benefits of what I eat. Each day, my snacks look a little different. My main concerns are that they include healthy fats, protein, and carbohydrates (or at least 2 of the 3 macros per snack)!

Here are some of my go-to options:

Bell peppers & hummus

I LOVE the “Ithaca” brand roasted red pepper hummus….I definitely eat it once a day with bell peppers, pitas, cucumbers, you name it!

Cottage cheese topped with peaches

This is a fantastic snack post-workout. Cottage cheese is a great source of protein and peaches provide carbs to replenish the energy you lost.

Protein energy balls

Energy balls are so versatile! You can literally alter most recipes to contain your favorite ingredients.

Apples & “Nut” Butter with chia seeds

I have been on an apple slices and sunflower butter kick lately! It is the perfect sweet treat that contains natural sugars from the apples. I have a peanut and tree nut allergy so sunflower butter is my go-to, but you can use peanut, almond, cashew, soybean, or any “nut” butter you prefer! Try adding chia seeds to the butter for an added source of omega-3 fatty acids (a healthy fat!) and antioxidants.

Sunflower or Pumpkin seeds

Seeds are packed with nutrients like magnesium, zinc, and iron. Did you know that magnesium is a major lacking nutrient in the American diet? Magnesium supports bone maintenance as well as nerve and muscle function. These seeds are also a great source of fiber which aids digestion!

Sweet potato “chips”

Sweet potatoes are fantastic for brain health. Studies have shown that they prevent oxidative damage in the brain and enhance cognitive performance. I have to thank @taychayy for her “Sweet Potacos” recipe – they are so easy to make and go well in meals or by themselves!

Hard-boiled eggs

Eggs serve as a fantastic protein and healthy fat source. Did you know that eggs are the cheapest source of complete protein you can buy? Hard-boiled eggs are versatile since you can cook them yourself or buy them pre-boiled. They are the perfect on-the-go option that you can take anywhere. While there is speculation that eggs contain high amounts of cholesterol, research has shown that consuming the right eggs can be beneficial for heart health. Make sure to buy USDA Certified Organic eggs!

Fruit salad

Fruit is my absolute favorite food. Making a salad of organic fruits is a refreshing snack full of antioxidants, fiber, carbohydrates, and natural sugar. I love combining blueberries, strawberries, and raspberries together!

Chicken salad cucumber bites

Be on the lookout for my chicken salad recipe! Placing a scoop of chicken salad on top of a cucumber slice is a great way to get in protein without adding up the calories. Cucumbers contain at least 90% water which makes them beneficial for regulating blood pressure and keeping you hydrated.

Trail mix

Many processed trail mixes contain nuts, so I love making my own! Check out my nut-free trail mix I posted to Instagram for some inspiration. They provide a great “crunch” or when you are craving a salty treat. The best part is that you can add in your favorite ingredients like: dried fruit, nuts, seeds, homemade granola (recipe coming soon!!), pretzels, raisins, or dark chocolate chips.

I hope this provides you with insight on how to go about snacking! Focus on keeping your snacks nutrient-dense, and you won’t find yourself constantly hungry in between your meals. Let me know what your favorite snacks are – I love hearing new ways to enjoy food 😊