Why This Registered Dietitian Is All About Snacking

To snack or not to snack? That is truly the question. With diet culture spewing that snacking is bad or contributes to weight gain you may be confused about what to do! So, I am here to tell you my thoughts about snacking from a registered dietitian. 

How often does your stomach rumble throughout the day and you ignore those hunger pangs until your next mealtime? Have you noticed by lunch or dinner you are starving and then overeat? What if you had a filling snack throughout the day? 

I love snacks! I am 100% about snacks and have no guilt. Everyone is different, so my snack times, sizes, or cravings are different than yours. I usually snack 2 or 3 times a day. You may be shocked by this, but it is actually recommended that we eat every 3-4 hours for basic fuel needs. It is not recommended to go longer than 5 hours between meals. This ensures that the carb stored in your liver does not run dry and result in extreme hunger. So, if you don’t have a snack and ignore those hunger cues you may be more likely to over do it at your next meal because at that point you are ravenous. 

This has happened to me more than I’d like to say. I used to hold off on eating until meal time. I really didn’t see any issues with it for the longest time, but then almost every time I would have lunch or dinner I would eat an excess amount. I wouldn’t even focus on what I was having I would just eat as fast as I could because at that point I was starving. With some hard work, I realized that I needed to incorporate some snacks throughout the day. I needed to take care of myself and listen to my hunger cues, even if I was hungry again an hour after lunch and there are so many reasons why that could be the case so don’t beat yourself up if that does happen. 

If you eat every few hours not only are you feeding your metabolism, you are giving yourself the fuel and energy to stay focused, fight an afternoon crash, and nourish yourself. Often times we have that afternoon slump. Could we benefit from caffeine? Potentially, as caffeine does have a long half life so the later in the day you consume it the harder, it could be to go to bed at a decent time. However, what if you had a snack instead? Think of how fresh and energized you would feel from the calories being converted into energy. So having different types of snacks available is important!

So what do I recommend as snack options?

One of my personal favorites is peanut butter (or any kind of nut butter) with a banana. I love how easy and filling it is. Pairing carbs, protein and fat together is a great snack option for when you want something that is filling yet satisfying. Also, pairing carbs and protein together helps keep your blood sugar stable longer.

Another snack idea would be nuts! I love any kind of nuts. I also love how I know I am nourishing my body and brain when I eat nuts. Walnuts are high in omega-3 fatty acids, while almonds are a great for heart health. I usually buy the little nut variety packs. 

If you are working from home or are super disciplined at getting up early and preparing yourself for work, I recommend a smoothie. I’ve heard people say that smoothies aren’t that filling and that can be true, but adding fiber, fat, and protein can help bulk up your smoothie and keep you fuller for longer. Try adding fiber to your smoothie such as an apple, dates, flax or chia seeds. For fat, you can add an avocado, nuts or seeds. For protein, you could add a protein powder, or if you are like me and have a good amount of nut butter on hand why not add a spoon full into your smoothie?! Yum!

If you are all about convenience then I recommend Uncrustables. Doesn’t that bring you back to your childhood days!? Those bad boys are great for a filling little snack that provide carbs, protein, and fat. May have been something you forgot about, but they really are super convenient when you are on the go. 

Lastly, I love me some yogurt. I am plain Jane and appreciate just vanilla yogurt, however, if you want a little more pizzaz to your yogurt snack you could add fruit, granola, or nuts/seeds. Again, super convenient!

Those are just a handful of some of my go to snacks. There are plenty more that I did not name, but you get the gist. Basically, eat when you are hungry, prepare to be hungry by having snacks around, and if possible have a snack packed with carbs, protein, and fat to help the snack be filling!

Some snack foods really aren’t filling. Think of light food such as popcorn, Cheeto puffs, or Veggie straws. Those may not be super filling and that may be why you are still hungry after having those as a side with your lunch. I am not saying not to have those foods, because heck, I just bought some Cheeto puffs (yum!), but what I am saying is being mindful of that when you have a meal or snack. 

Let me know what some of your favorite snack foods are!

Some of my favorite snack foods enjoyed with my friends! :)