Snacking can and should be a part of a healthy diet. Snacking gets a bad reputation because of the abundance of processed snack foods which, when eaten in excess, cause unwanted weight gain. However, if you opt for the healthier options, snacking can provide energy, additional nutrients, and decrease hunger which prevents overeating at mealtimes.
I’m sure everyone has felt that 2-3pm weekday slump. After you eat a meal your blood sugar goes up, which triggers the hormone insulin to be released. Insulin’s job is to get the blood sugar into our cells to be used as energy. In between meals your blood sugar drops, which contributes to low energy or ‘brain fog.’ You begin to crave the foods that will increase your blood sugar: carbohydrates.
Unfortunately, this leads many people to reach for the candy bar, bag of chips, or soda for a quick fix. It’s these highly processed, sugary snacks which lead people to pack on the pounds. These food items are empty calorie foods and offer little to no beneficial nutrients. They give you a quick jolt of energy, but offer only empty calories, which leads to another crash and more cravings for unhealthy foods. It’s a vicious cycle.
So what makes a healthy a snack?
Have you ever eaten a bag of chips or a piece of fruit by itself only to be hungry shortly thereafter? The problem is that carbohydrates, when eaten alone, are digested so quickly that you aren’t left feeling satisfied and full. However, if you pair fruit with a handful of nuts, or chips with guacamole, you are satisfied for a longer period. This is because of the added protein and fat from the nuts and guacamole.
It is best to pair a carbohydrate with protein, fat, or fiber because it will stabilize sugar levels, which keeps cravings at bay. Choosing a balanced snack will take your body longer to digest, and will keep you fuller between meals. It will also promote portion control because you will be more satisfied and less inclined to keep reaching for more chips. This helps with weight loss because you consume fewer calories throughout the day.
Most people fall short on our daily vegetables and fruit needs, but exceed the recommendations for added sugar, fat and sodium. Snacks provide an opportunity to improve the quality of our diet. By focusing and choosing nutrient dense snacks, think fruits, vegetables, whole grains, nuts, dairy, we can improve our micronutrient intake. Snacks can support or even enhance your overall health and well-being.
Here are some examples of healthy snack pairings:
- Fruit and nuts or nut butter
- Yogurt and fruit
- Fruit and cheese
- Peanut butter toast
- Veggies and hummus
- Chips and guacamole
- Popcorn and nuts
- Graham crackers and yogurt
- Turkey and veggies
- Hard boiled eggs & fruit
- Cheese and crackers
I included a recipe for homemade fruit leather at the end of this post. This recipe is a great way to incorporate more fruit into your diet. I grew up eating fruit roll ups and was obsessed with the tie dye flavor. This strawberry/blueberry swirled combination reminds me of that flavor. Plus its made with real fruit and no artificial additives. You can feel good giving these to your kids for a snack or packing it for work. Pair it with a handful of nuts or yogurt and you have a great balanced snack to keep you full and satisfied.
Snacking won’t do harm to your health as long as you choose a healthy balanced option. Snacks have become a regular part of our eating pattern. It is about learning to make the snacks we eat more nutritious. Above all, snacks can fit into our balanced lifestyle and contribute positively to our overall health.
Homemade Fruit Leather
Ingredients
- 3 cups blueberries washed
- 3 cups strawberries washed & stems removed
- 1 ½ Tablespoons honey
Instructions
- Preheat oven to 175°F. Line two baking sheets with a silicone baking mat (or can use parchment paper if you do not have)
- Using a food processor or blender, puree all the blueberries until a smooth consistency. Set aside in a bowl.
- Rinse/clean the food processor or blender. Add the strawberries and honey until it is a smooth consistency. Place in a bowl.
- Two flavor options:1. you can pour the blueberry mixture on one pan and strawberry on the other pan so you get two different flavors. Or 2. Spoon both the blueberry and strawberry mixture onto both pans and lightly swirl together.
- Be sure to smooth the mixture out to an even consistency. Place in the oven for 5-6 hours, until entire surface is dried to the touch. Remove from the oven
- Once cool, turn the baking mat onto a cutting board and carefully remove the silicone baking mat or parchment paper.
- Roll the fruit sheet and cut into 1-inch pieces. *(see below)Store in a tightly sealed container for up to a week.
Nutrition Facts
Check out some other healthy snacks:
What is your favorite snack?
Fruit Leather
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