Tips to Healthier Snacking

While most of us love to snack, nutritionists say making poor choices can impact our overall diet and negate the effort we make with healthy breakfasts, lunches and dinners. Lauri Wright, chair of the Department of Nutrition & Dietetics at the University of North Florida, explains snacks should not only satisfy hunger but add to our nutritional intake. Moreover keep in mind data suggests up to a quarter of our daily calories come from snacking.

Add to that while our metabolism decreases around 2 percent as we age and we require 150 fewer calories per day each decade after age 20, our nutritional needs do not. Snacking on foods high in sugars and sodium can contribute to a steady weight gain over the years.

Nutritionists recommend consuming foods low in calories but filling, and to limit yourself to around 100 to 150 calories. Afternoon snacks high in protein such as yogurt or low-fat cottage cheese allow you to feel fuller longer. Studies found those who ate high-protein snacks rather than crackers or chocolate ate up to a 100 fewer calories at dinner.

Fiber is another component to smart snacking. Wright explains, “Fiber aids digestive health and can assist us with blood sugar control and lowering cholesterol.” Good snacks high in fiber include almonds, unsalted soy nuts, berries, carrots with hummus, and whole grain crackers.

Sugary cookies and candies are loaded with calories and neither fill you up nor add to your daily nutritional intake. Dietary recommendations include avoiding sugar, fried foods and processed-foods, which have been shown to trigger fat tissue inflammation, an indicator of heart disease, and also worsen arthritis inflammation.

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Source: aarp.org/health/healthy-living/info-2019/5-ways-to-snack-smarter.html

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