Snacking the Smart Way

Snacking is irresistible. Everyone will agree to the fact that controlling what one snacks on, how much and how often, is a task that only people with strong wills can handle. If you plan it right, nutritious snacks actually help keep high energy levels and a vigilant mind. Additionally it is a great way to cater to the nutrient and vitamin needs of the body.

Here are some tips to develop a healthy snacking pattern:-

•    Make your own snack – when you prepare your own snack, you get to control what ingredients go into them. Keeping fresh fruits and vegetables also come in handy when the urge arises. You also get to be innovative and make it more appetizing to your taste.

•    Watch the ingredients – when buying snacks, remember food items with “hydrogenated vegetable oil” as an ingredient are the main culprits in contributing to bad cholesterol and fat.

•    Do not believe labels – manufacturers market their “healthy” snack products by claiming they are ‘low in carbs’. Do not get so easily convinced as these products are usually lower in fiber, higher in fat and have higher sugar content.

•    Plan your list – making a list prior to shopping definitely helps in make better and healthier decisions. Otherwise you will wind up buying whatever you feel seems most tempting.

•    Build on nutrients – it is best to mix snacks rich in carbohydrates (like crackers, biscuits, fruits and vegetables) along with protein (like dairy products, milk, cheese, butter and yogurt). This will help in building on nutrient intake and will fill you to sustain until your next meal.

•   Pay attention to when you eat – a major contributing factor to unhealthy snacking is when people eat while watching television, reading a book or magazine, watching a movie in the theater and talking on the phone. Paying attention to what you are eating, how much you are eating and when you are eating will help in deciding whether you really need to eat or not.

Examples of healthy snacks include dairy products such as milk, yogurt, cheese and ice cream; fruits (fresh and dried) and vegetables (which could be with yogurt); other food items like whole wheat / grain based crackers or bread, roasted or baked instead of fried snacks, cereal, pretzels, micro waved popcorn and bagels.

The major disadvantages of snacking are that it can lead to obesity. Snacking on impulse even you are not hungry reflects habitual behavior. This out of control habit usually leads to overeating and obesity. It can also lead to diseases such as diabetes.

It is important to know that by skipping meals and having an irregular eating habit will only lead to a bigger urge to snack. When you are hungry, acknowledge it and eat a healthy meal or snack.  People who have regular food habits rarely succumb to overeating and obesity. The ideal solution will be for people to choose healthy snack with high nutritional value and eat only when they feel it necessary.