To Snack or Not to Snack?
By: Rickelle Tallent, MS, RDN, LD
Founder and Dietitian Nutritionist of Tallent Nutrition & Wellness
Have you ever wondered if you should forego that mid-day snack that you love? Or do you find yourself trying to fight off hunger because it’s not quite time for your next meal but you’ve been told that snacking is bad for you? There’s a lot of conflicting information out there about snacks, so if you’re confused about whether or not snacking is good for your health or physique goals you are not alone! Some people feel that snacks cause weight gain and should be avoided; others think that having two or three snacks each day promotes health and the maintenance of a healthful body weight. But which thought is correct? Truth is, it depends.
Let’s start with discussing some potential pros and cons of snacking…
Pros for Snacks
Can help maintain satiety (feeling of fullness after a meal) and prevent overeating later in the day or evening
Can help maintain your energy, mood, and blood sugar levels
Can help you meet your nutrient needs (protein, fiber, vitamins, and minerals)
Cons for Snacks
May result in excessive calorie intake
Less nutritious foods may end up replacing highly nutritious foods
Ever heard someone use the term “hangry”? This term is sometimes used to describe the way one feels when they’ve gone too long without eating. They become irritable and cranky; possibly nauseous and/or lightheaded; and sometimes downright mean. Other symptoms that may occur from going too long without food include trouble concentrating and an intense craving for foods high in calories, salt, sugar, and fat. These symptoms are often due to a drop in blood sugar level and alterations in hunger (and other) hormones. These symptoms not only make you feel extremely unwell, but they can also negatively affect your work and athletic performance, relationships and subsequent food choices. When this is regularly occurring, it may also negatively affect body weight and health status. Having a nutritious snack or two in between meals may help prevent these things from happening.
Unfortunately, many snack foods tend to be high in calories but are not very nutritious (“empty” calories). These types of foods don’t tend to fill us up or keep us full for an extended period of time and we end up taking in way more calories than we need by the end of the day. This is even more apparent when snacks are eaten mindlessly. Simply put, mindless eating is when we don’t pay attention to what or how much we’re eating. This often occurs when we eat while doing something else such as working, watching TV or attending an event, or when we eat due to boredom/emotions rather than hunger. When we eat mindlessly, we can easily take in too many calories and this becomes exacerbated when we mindlessly snack on foods that are calorie-rich but nutrient-poor. Regular consumption of excessive calories can result in unintentional weight gain and impair overall health.
How can you know whether snacks fit well into your eating pattern or not?
Here are some factors to consider:
1. Daily activity level
2. Daily routine/schedule (on-the-go constantly, don’t go home right after work, long durations between meals)
3. Daily energy and nutrient needs
4. Health status (may require smaller, more frequent meals)
5. Overall eating pattern
6. Hunger and satiety cues
These factors all influence whether including snacks may or may not be best for you. If you’re on-the-go constantly, away from the home for long durations, or have to go a long time between meals; you maintain a high level of physical activity; you function better with several smaller portions of food; your meals don’t provide you with all of the energy and nutrients you need; and/or you feel hungry in-between meals, then you likely need to include a snack or two each day. On the other hand if you work from home or don’t have to go long periods of time between meals; you’re sedentary or do small amounts of low intensity activities; your meals provide you with enough energy and nutrients to meet your needs; and/or you feel full between meals, then you may not need additional food in the form of a snack.
Ultimately it comes down to what works best for you and your needs/goals, what you’re snacking on, how often you’re snacking, and the portion sizes of the snack(s).
If you decide snacking is what works best for you here are my top three snacking tips:
1. Make your snacks nutritious and include nutrients that you need. Need more fruits and veggies in your life? Include those in your snacks. Having trouble getting enough protein in? Make sure to include some with your snack.
2. Plan ahead – plan out your meals and snacks so that you know you’re getting enough but not too much calories and specific nutrients
3. Consume mindfully – portion out your snacks ahead of time and pay attention to whether you are actually hungry or eating out of boredom.
Need help determining the amount of calories, nutrients, and snacks that are best for you and your health, wellness, and fitness goals? Consult with a nutrition professional such as Registered Dietitian Nutritionist, Rickelle Tallent of Tallent Nutrition & Wellness to learn how to confidently make food choices that will help you look, feel and perform your best!