A Dietitian's Perspective: What to Consider When Buying a Snack
When it comes to eating healthy many people focus on the meals… not snacks. In fact, oftentimes it’s understood that if someone is changing their eating habits to a healthier lifestyle, they are foregoing the snacks.
Why Do People Forego Snacks When Trying to Eat Healthier?
I believe it is because snacks are generally viewed as unhealthy. It’s where the hidden calories come from and therefore… B.A.D. This is the common mindset I see when talking with clients.
It makes sense when you look at how our society has viewed food in the last few decades. The mindset of “calories in, calories out” is still seared in our brains. Not that there isn’t some truth to it in general, but we know a little more now about the complexities of the body and our society is looking at a more holistic view of health, not just the scale. Hooray!
So Do Snacks Really Have a Place in Healthy Eating?
Yes! (also Hooray!). We love snacks! Just like everything else, moderation and a little thought goes a long way in using snacks for good versus evil. I know what you’re thinking–but sometimes I just want to eat the whole bag– why can’t I just have what I want??? Well… because the idea of a snack is to provide added nourishment, not solely indulgence. When we choose a snack with the mindset that this is meant to fill me up or provide some nutritious component then we view a snack in a proper light. It doesn’t mean it can’t have chocolate or be deliciously tasty like a treat. Again, a little thought and moderation are key with snacking.
So What Should I Look For When Choosing a Snack?
My recommendations come from a mindset of moderation and sustainability.
Protein: When looking for a snack, protein should be one of the top considerations. Protein helps sustain our energy and muscle functions, along with helping us feel fuller longer. My recommendation on protein is 10g or more.
Fiber: Fiber is another component of nutrition that I would consider a top priority in choosing a snack because it also helps us feel fuller longer. However, with fiber, more is not always better. Fiber if taken in larger quantities, than usually consumed for an individual, can cause GI upset. I say that to help you avoid an awkward situation in an afternoon meeting. The amount of fiber I recommend is at least 3g and probably no more than 15g. Each individual is different so you may have to experiment with this when not expected to be anywhere or around anyone, if ya know that I mean.
Sugar: It may surprise you that a low sugar count (I’m talking less than 5g) is not the most important thing to consider when looking for a snack. In fact, I don’t prefer sugar-free alternatives such as sugar alcohols or artificial sweeteners unless the need to avoid sugar is vital for the management of certain chronic diseases such as diabetes. After all, we do want it to taste good so my recommendation is looking for a snack with right around 10g sugar. I do not think it has to be naturally occurring in the snack. Added sugar is processed the same way as natural sugar so the source of sugar is not as important in my opinion.
Calories: Calories is another component I do not hold a ton of weight on (no pun intended). Calories are helpful when knowing the general density of a food item; however, the number shouldn’t be the sole reason you pick up or put down a snack. Generally, a good snack calorie range is 200-400 calories. In your choice of snack, the day may influence the calorie range. For example, say you’ve been traveling all day and not able to eat much or running kids from activity to activity so you skipped a meal, then a higher calorie snack would be appropriate (not that I am condoning meal skipping, but life happens).
Lastly, I must mention that finding snacks with whole ingredients or less processing will often be the healthiest choice; however, we aren’t always looking for the healthiest choice, just a better choice. Am I right? Often choosing snack options with a smaller ingredient list will be better as it will contain less additives, preservatives, and highly manipulated substances.
For my allergen and ingredient intolerant friends…check out my post about Avoiding the Top Allergens While On-The-Go or Common Ingredients People Try to Avoid When Eating Out
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