Snacks keep you from getting too hungry and overeating later. The danger of snacks lies in the excess calories, fat and sugar that many contain. Choosing healthy and nutritious snacks instead of junk food gives your daily diet a nutritional boost by providing essential vitamins and minerals you might have missed during meals while also satisfying hunger pangs.
Principles
Avoid snacks containing a lot of simple carbohydrates, such as chips, candy, cookies or cakes. Instead, opt for complex carbohydrates, such as whole-grain bread or crackers, as the basis for your healthy snack. For your carbohydrate fix, fresh fruit or vegetables another option. Add something with protein and a little fat to provide a feeling of fullness to sustain you until your next meal.
Timing
There isn't a perfect time for snacks, since hunger can strike at any time of day. In general, plan to eat either a snack or meal every two to three hours to keep blood sugar levels steady and prevent hunger. If your mealtimes are far apart, this may mean having more than one snack between meals. Also, don't deprive yourself of a snack if you become hungry just because you didn't schedule a snack at that time. Adjust your schedule if necessary to fulfill your hunger needs, but remember to choose healthy options that will satisfy you.
Options
Whole-grain crackers or a thick slice of hearty whole-grain bread served with sliced cheese is a classic healthy snack option. For a kid-friendly snack that adults can enjoy, too, try spreading cream cheese or peanut butter in the groove of a piece of celery and topping it with a sprinkling of raisins. Sliced melon and thin strips of lean ham or turkey from the supermarket deli can make a tasty and unusual snack. For a snack on the go, mix toasted oat cereal, dried fruit and a handful of walnuts or almonds to make a nutritious trail mix.
Tips
Preparing snacks in advance can help you choose healthier options instead of settling on unhealthy snacks that happen to be convenient. This means pre-slicing fruits and vegetables and keeping healthy whole-grain carbohydrates easily accessible. In addition to keeping snacks available at home, prepare some nutritious snacks to take on the go so that you don't head for the nearest vending machine when you're out of the house. Trail mix, fruit and bags of small vegetables, such as raw baby carrots or broccoli florets can stave off hunger pangs until you are back within reach of your pantry.
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