Definitely! We know we enjoy it, and as nutritionist Karlene Karst writes, “…eating the right combination of snacks at the right time of day can be a Superpower to increase energy, reduce after-meal cravings, and stabilize blood sugar.”
Canada’s Food Guide tells us we can enjoy snacks as part of our day if we make healthy choices. Snacks can keep us energized, provide important nutrients, and help satisfy our hunger between mealtimes. But the Canada Food Guide cautions us to snack mindfully, remembering to eat our snacks slowly and without distractions, such as watching TV. We should choose small portions and try not to eat directly from large containers. As well, we should eat snacks when we feel hungry, and not just out of routine or when we feel tired, bored, or emotional.
We already plan good meals, so why throw away all that effort and nosh on something that’s over-processed, high in calories, sugar, and fat? I have to snack properly as soon as I feel hungry, otherwise, I end up grabbing a cookie and eating it before I know what I’ve done. But why oh why is my cookie jar always full? (Except after our impish grandson has visited). That’s one reason for having cookies in the house. Another is when a friend comes for coffee or tea; they might need a cookie to go with it. Right? But we need to be careful because it’s so much easier to munch a cookie when on the run than to scrub a carrot. So what can we do about this? Most expert advise planning ahead. Have the healthy snacks ready and be alert to temptations to consume abysmal snacks. Have fruit, peanut butter, raw veggies and hummus, a muffin and cheese, or yogurt with trail mix or dried fruit, ready at hand. We can prepare veggies ahead of time, and chop or slice cheese, easy to do when you’re making a meal, then make extra for snacks.
So, what’s your idea of a good snack? Recently, I asked a few friends what they like to snack on. One said, “I don’t let any junk food in the door, so anything in the house.” Another friend eats melba toast and hummus. “Celery with cream cheese, apple slices with peanut butter, or crackers with cheese,” wrote another. Someone said dried figs. Sliced cucumber and peppers with hummus or lower fat yogurt, was another suggestion. One always “grazes” between breakfast and dinner, on nutritious food. At TOPS we recently had a program on the benefits of eating pears – a good choice. Of course, there was the “chips and stout” response, but the writer of that answer said it was only after a catastrophic day.
Please join us at TOPS. We’d love to see you at our meetings, where we are non-judgmental and encouraging. We meet every Wednesday morning at the Community Centre, from 9:00 to 10:00. We’re a low-cost, international self-help program that welcomes everyone. Check out our website at www.tops.org. (Our first visit is free.) If you want to join us, please call .
Submitted by Amber Harvey
References:
Women’s Voice Volume 18-C
Healthy snacks - Canada's Food Guide