Smart & Healthy Snacking

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Are your energy levels low mid-afternoon? Do you find yourself reaching for coffee or caffeinated soda just to keep you going? If so, this could be a sign that you need to eat more frequently during the day. Ideally, you should be eating a little something every three hours or so in order to keep you full and satisfied, to prevent cravings, and to keep your metabolism going throughout the day.

Not feeling hungry or ready to have a snack in between meals? Your body is most likely conditioned and used to going long periods of time without eating. This happens after years of skipping meals such as breakfast or snacks, which, over time, slows your metabolism to prevent your body from burning calories too quickly. If this didn't happen, you'd find yourself hungry all day long.

How do you get your metabolism functioning for you again? Begin with small snacks in between your meals. This may take some effort at first - especially if you're not feeling all that hungry - but over time, you should begin to notice being ready to eat after just a few short hours. Read on to learn what kinds of snacks to have on hand to keep your energy levels high.

Most everyone loves a good snack, but what defines "good" or "healthy"? What you reach for at snack time can make a big difference in your energy levels, weight, and overall health. Choosing the wrong snack can leave you feeling dragged down and even more tired. Choose wisely, however, and you'll get the boost and satisfaction you need.

Before your next snack break, think twice about what you're about to eat and remember the following information when you're cravings are at their highest:

Snacking for Energy
If you find yourself fighting sleepiness in the afternoon, what your body needs is a healthy boost of energy. Snacks eaten mid-day should contain healthy fats and a lean source of protein to give you energy and to sustain these levels throughout the rest of the day.

Here are a few great options when you need an energy-boosting snack - and no, the answer is not coffee or caffeinated soda!
  • A small apple or sliced banana with a tablespoon of natural peanut butter or almond butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the nut butter provides the protein and fiber needed for long-lasting energy.
  • A quarter cup of unsalted nuts and unsweetened dried fruit. Add a 1/2 cup of air-popped popcorn for an additional fiber boost! This slow-burning mixture provides protein, healthy fats (you heard right - fats aren't always bad!), and plenty of fiber, all wrapped up in a delicious package. Just be careful with your portions. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
  • One tablespoon hummus spread on four whole-grain crackers. Add a small slice of 50% light Cabot cheese for an additional protein boost. Hummus is made from garbanzo beans, which is a great energy booster and is also full of fiber. The whole-grain crackers are made from complex carbohydrates, which hep to fill you up without dragging you down. Be sure to choose crackers that do not contain partially hydrogenated oils and go easy on the cheese.
Snacking for Weight Management
Many people eliminate snacks when attempting to lose weight. This is perhaps one of the worst things they can do, as snacks keep you full and satisfied between meals. If dinner time arrives and you're exceptionally hungry, it's way too easy to overeat. Eating several small snacks throughout the day will keep your hunger in check. Keep in mind, however, that you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV or not paying attention to what you're eating such as at your desk at work. Practice mindful eating by asking yourself whether or not your hungry. If you're not hungry, do your best to keep yourself busy in an effort in keeping your mind off of food.

The key is to choose snacks that are in line with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks, which include lots of fruits and vegetables and lean protein sources such as low or non-fat Greek yogurt or nitrite-free deli meat. If you need to gain weight or if you're physically fit and need to replenish energy after a strenuous workout, go for higher calorie, nutritious snacks, such as unsalted nuts or natural nut butter with fruits, vegetables and whole grains.

Trying to be mindful of your carbohydrate intake? Enjoy these healthy and low-carbohydrate snack ideas: cut-up vegetables with hummus or Greek yogurt dip; low or non-fat Greek yogurt; low-fat cottage cheese; half of an avocado; or a few nitrite-free deli meat slices.

Snacks for Healthy Living
Snacks during your day can help you meet recommended guidelines for the amount of fruits, vegetables, calcium, protein, and whole grains your body needs to stay healthy. Keeping a variety of yummy, ready-to-eat nutritious snacks available for you and your family is important. After all, when healthy food is easily accessible, you won't be tempted to stop at the vending machine at work or the nearest food chain at lunch or on your way home.

In addition to choosing the right foods, include plenty of variety. If you eat too many carbohydrates for breakfast, be sure to include a lean protein source in your snacks. If you're eating a steak for dinner, munch on some sliced fruit and/or cut-up veggies for an afternoon fill up.

Snacks full of goodness for your body include hard boiled eggs or egg salad made with non-fat Greek yogurt for protein, a cheese stick for extra calcium, baby carrots for a serving of veggies, canned low-sodium tuna or a handful of unsalted almonds. For the ultimate convenience and health, keep healthy protein bars and fiber-rich snacks handy. On occasion, enjoy an antioxidant-rich treat of dark chocolate.

If you want and need these reminders daily, weekly and/or year-round, visit our VT Wellness blog and Facebook page for health and wellness tips. Feel free to contact us any time with questions as well!

Healthy wishes,
Maura, Marilyn, Jessica and Alissa
Your Vermont State Employees' Wellness Team

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