Snacking without a purpose can add additional calories to your day without any consideration for the nutritional value of the snacks. But unlike high-calorie candy bars or chips, healthy snacks have benefits for adults and children. When deciding whether to include snacks in your day, consider whether the snacks you are eating are healthy and filling.
Caloric Intake
Eating too many snacks can raise the level of your overall caloric intake. A report in the February 2010 issue of the "Journal of Nutrition" notes that Americans are about 24 percent of their calories from snacks as of 2006, as opposed to just 6 percent in 1977. Snacking on high-calorie, unhealthy foods can contribute to weight gain if you do not adjust your main meal calories to account for additional snack calories.
Fill in Nutritional Gaps
Healthy snacks can help you fill in nutritional gaps in your diet. An adult needs about 2 1/2 cups of vegetables per day, and snacking on a cup of raw vegetables in the afternoon makes it easier to meet that requirement. Yogurt cups, bean dips and fruit slices for snacks can be part of your milk, meat and bean or fruit needs. If you eat a 2,000-calorie diet, you need at least 3.4 oz. of whole grains and up to 2.6 oz. of refined grains. A snack of wheat or rye crackers, toast or 3/4 cup of cereal all help to meet your grain requirement.
Manage Hunger
It is normal to feel hungry after several hours of not eating. Having a healthy snack can manage your hunger level between meals. Allowing yourself to become famished in an attempt to control your caloric intake may backfire if you then eat too many calories at lunch or dinner due to extreme hunger. Instead of trying to wait until lunch or dinner to eat, if you begin to feel hungry, eat a 100-to-200-calorie snack that you have prepared in advance. A cup of popcorn, an apple or a banana all have fewer than 100 calories.
Maintain Energy Levels
A satisfying, healthy snack that has some protein, healthy fats or complex carbohydrates can keep your energy level higher than snacks consisting of refined sugars. Sodas, ice cream, fruit smoothies, candy bars or hard candy increase your blood sugar quickly but do not give you sustained energy. The energy in complex carbohydrates and proteins in snacks such as nuts, granola or cheese and crackers releases into your bloodstream at a more steady rate, giving you energy for longer periods of time.
Suggestions
Healthy snacks include baked pita or potato chips, rice cakes, 1 oz. of trail mix with dried fruit, 1/2 cup of low-fat granola, sesame seeds and nuts. Fruit and vegetable snacks include canned fruit cups, sliced or baby carrots, whole tangerines, apples, grapes and broccoli. In 4 to 5 minutes you can cook a sweet or white potato in the microwave and have a warm snack for under 150 calories. A glass of skim milk, a cup of Greek yogurt or low-calorie cheddar cheese sticks are healthy dairy snacks.
References
- "The Journal of Nutrition": Snacking Increased Among U.S. Adults Between 1977 and 2006; Carmen Piernas, et al.; February 2010
- MyPyramid.gov: Sample Menus for a 2000 Calorie Food Pattern
- MayoClinic.com: Weight-Loss Tip: Don't Skip Snacks
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- TeensHealth: Smart Snacking
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