A Dietitian's Guide to Healthy Snacking

Snacks have been a misunderstood addition to daily habits for as long as I can remember. Many people consider "snacks" to be synonymous with "treats". *I don't use the term "junk food" around here. In reality, snacks are by definition "small amounts of food eaten between meals".

When snacks are included into a daily routine with mindfulness and purpose, they can serve as a great opportunity to add in nutrients that may otherwise be hard to get in regularly. Snacks can be a great way to maintain blood sugar balance, maintain focus and energy, and prevent overeating.

The most recently published Dietary Guidelines for Americans for 2020-2025 report that ~90% of adults in the United States are not consuming the recommended daily intake of fiber or getting in the recommended servings of fruits and vegetables. We know that fruits and vegetables, as well as fiber-rich foods, serve a vital role in the prevention of many chronic diseases like hypertension, type 2 diabetes, cancer and cognitive decline. Snacks serve as a great opportunity to get in nutrient-dense foods to help meet these goals.

Here are some tips I often recommend for creating a balanced, mindful snack:

• Include a combination of 2-3 foods, 1 from each of the categories below:

Category 1:

Fruit - apple, raspberries, grapes, blueberries, watermelon, banana, clementines, peach, strawberries, pineapple, mango, pomegranate, no-added sugar dried fruit

Vegetables - carrots, bell peppers, cucumbers, broccoli, snap peas, pickles, grape tomatoes, jicama, celery, kale chips, golden beets, watermelon radishes

Whole Grains/Fiber-Rich Carbohydrates - popcorn, sweet potato chips, whole grain crackers, oatmeal, tortilla chips

Category 2:

Protein - edamame, pepitas, cottage cheese, Greek yogurt, boiled eggs, meat sticks (Chomps), roasted chickpeas, fava beans, protein bar (Rx Bar), protein shake, milk (or plant-based alternative)

Category 3:

Nutritious Fat- avocado/guacamole, hummus, peanut butter, sunflower seeds, cashews, walnuts, chia seeds, ground flaxseed, pistachios

• Plan ahead: take some time each week to think through the snacks you would like to have available. Once you have an idea of the snacks you plan to eat for the week, make sure to add those ingredients to your grocery list. If there are ingredients that require washing and preparing (peeling/chopping), take some time before the work-week to do that so that these foods are more appealing and accessible when you are hungry. Keep these nutritious snack foods visible in the kitchen so that you remember you have them ready to go in busy moments

*Pro-Tip: keep a list of the snacks you plan to utilize on the fridge so that when you go to the kitchen, you don't spend time thinking about what options you have and then find at the end of the week spoiled produce that was forgotten about in the bottom drawer (speaking solely from experience here. . ).

• Choose options with 5 grams or less of added-sugar: sugar is added to a large variety of pre-prepared foods, including foods we do not expect, like sauces and meat sticks. Be mindful of which foods you choose have added sugar and how much. There may be foods that you find you prefer to find an option with no added sugar and others that you prefer to have a small amount of added-sugar to help with taste.

The general guideline for added sugar intake daily for adults is 25-30 grams. Added sugar content can be found on the nutrition facts label of pre-prepared foods.

Choosing nutrient dense foods to include in snacks can help to increase intake of vitamins, minerals, and phytonutrients/antioxidants that are important in helping our bodies and minds function at their best. It also ensures that our bodies are getting in enough fiber, protein, and fat to slow digestion and improve hunger/satiety cycles. This can be helpful in maintaining energy throughout the day.

Be sure to save this image below for some examples or refer to my "snacks" highlight on Instagram for more ideas.