Snack Smarter for a Healthy 2015
Today's between-meal bites are not your grandmother's snacks. Current practices and trendy foods we call snacks have gotten an overhaul over the past few years. Gone are the days of traditional "snack foods," such as a couple of cookies after school or a handful of potato chips while watching TV. Surveys show that snacking is more popular than ever, focusing on taste, convenience, portability and ease -- just what American consumers crave.
As highlighted in Food Navigator, market researchers at Dupont found that "more than 86 percent of Americans snack daily and 51 percent of snacking consumers eat three or more snacks per day." Food markets report a climb in portable snacks, hefty portions and personalization. Individually-packaged hummus and pretzels, name-adorned Coke cans and seemingly endless flavors of chips are all current examples of bites you'll be seeing more of in 2015.
The right snacks bring to mind the words "satisfaction" and "svelte," while poor choices could welcome mindless munching and expanded waistlines.
Though your New Year's resolution may have involved a diet overhaul, you may have come up against a barrage of temptation in your workplace. Even if you're consuming three nutritionally-sound meals daily, mindless snacking in between can be the culprit of those last stubborn pounds that seem to be clinging to your body. Many workplaces dish out food at every meeting or birthday, and some coworkers' desks look like candy shops.
If your workplace environment is to blame for snacks that distract you from work and derail dieting efforts, then it might be time to clean up your act at work by removing tempting treats in clear jars and BYOS (Bring Your Own Snacks), so it's easier to take charge of your choices. Here's your healthy snacking how-to guide for a nutritious 2015:
1. Pair proper nutrients. A nutritionally-balanced snack will help stave off hunger and hold you over between meals. Be sure to include whole-grain carbohydrates, protein and healthy fats for a winning combination.
2. Plan ahead. Prior planning is a surefire way to get the components of a decent snack at your fingertips. You may not feel the need to eat your planned snack daily, but having it in your office desk or fridge is insurance in case you're struck with a snacking emergency.
3. Look for at least 5 grams of fiber. Whether it's a cup of blackberries or whole-grain crackers, consuming sufficient fiber will help keep you full, prevent chronic diseases like diabetes and keep you, ahem, moving!
4. Include protein. Protein aids in satiety and satisfaction, but you may not need to include as much as you might think. Look for about 5 to 10 grams of protein per snack . Some great sources include nut butters, a few slices of leftover turkey, dried chick peas or Greek yogurt.
5. Stock your desk properly. Choose easy-to-store, non-perishable snacks to keep in your desk at work so you have a nutritious option when a hunger pang hits. Almonds are an excellent choice for their heart-healthy benefits. In fact, a recent study from the Journal of the American Heart Association showed that snacking on the same caloric quantity of almonds versus a muffin led to lower LDL, or "bad," cholesterol values and waist circumference.
6. Be mindful. Daily mindless munching packs on pounds faster than you can say 2016! Don't eat while looking at a screen including TV, your computer or your smartphone so that you can eat with your stomach and assess fullness, and eat with your mouth to appreciate flavor.
7. Get a makeover. You may not even realize that your "healthy" snack contains hidden sources of sugar or salt. Be sure to read the ingredient label to find stealthy ingredients. Sugar is the master of disguise, appearing in the form of synonyms including sucrose, corn syrup, brown rice syrup, molasses, malt and cane juice. And don't fall for the word "natural." At this point, it has no standard definition and it says nothing about calories. Sugar, fat and salt are all natural.
8. Skip store-bought smoothies. You may think you're doing your body good by snacking on a fruit smoothie, but you may be consuming way more fruit and concealed ingredients, such as cream and syrups, than you may have realized. Make your own smoothie at home for a lighter take. Try my sweet potato smoothie today!
While it's said that it can take at least 21 days, and up to six months, to change a habit, giving your snacking routine a makeover will have lifelong benefits that you can start today. What's in your snack drawer?
Bonnie Taub-Dix, MA, RD, CDN, has been owner of BTD Nutrition Consultants, LLC, for more than three decades and she is the author of Read It Before You Eat It. As a renowned motivational speaker, author, media personality, and award-winning dietitian, Taub-Dix has found a way to communicate how to make sense of science. Her website is BetterThanDieting.com.
