Between work, school, family, friends, exercise and hobbies, sometimes it can feel like there's no time left for healthy eating. As a consequence, you go too long between meals and end up overdoing it on quick, high-calorie fare like burgers, Chinese take-out or pizza. In addition to making you more prone to weight gain, a 2007 study by the National Institute on Aging and published in the journal, Metabolism, found that skipping meals during the day and then overeating at the evening meal results in decreased metabolic function and an increased risk of diabetes.
The solution seems obvious - start snacking.
"Snacking can be a very important component of a healthy diet, whether your goal is to maintain a healthy weight or to attain one," says Kathy McManus, MS, RD, director of the Department of Nutrition at Brigham and Women's Hospital, Boston. "Snacks are a great way to fit extra nutrients into your diet, keep energy levels stable throughout the day and maintain control of your hunger so that you can make smarter choices at meal times and prevent overeating."
But don't forget that simply labeling your nibbles a snack doesn't magically make them calorie-free. Here's how to make sure your snack selection doesn't launch a sneak attack on your diet.
Consider Both Quantity and Quality
If you require an average of 2,000 to 2,500 calories a day for your normal weight to remain stable, try to aim for three balanced meals of around 500 to 700 calories each and two snacks at approximately 100 to 200 calories each, advises Marilyn K. Tanner-Blasiar, MHS, RD, a spokesperson for the American Dietetic Association, Chicago. If you find that your snack is on the heavier side, adjust the calorie content of your meals accordingly.
You also want to take in nutrient-rich fuel such as fruit, veggies, high-fiber popcorn, low-fat yogurt or even a glass of low-fat chocolate milk. "Snacking can become a problem if it takes the place of other healthier foods," warns McManus. "A big 350-calorie cookie at 5 p.m. may fill you up and prevent you from eating more of a healthy dinner." Sure, your overall calories may end up being the same, but the nutritional quality is much lower, which can lead to increased risk of hypertension, high cholesterol and fatigue.
Plan Ahead
Tanner-Blasiar is a big believer in planned snacking. "It increases the chances that people will have healthy options on hand and will be able to practice good portion control." To help keep calorie consumption in check, she recommends setting aside specific times for pre-planned snacks and stopping when you are done. Try to schedule these breaks for times when you regularly feel your energy dip, experience hunger pangs or get strong cravings.
"You don't want to grab a mid-afternoon snack just because you're bored, because it's available or because somebody else is eating," McManus says. "But if you ate lunch at one and you're not having dinner until seven or eight, a small snack around three-thirty or four will keep you from getting ravenous and help you stay active and productive."
Smart Snacks for Common Situations
If you need something to tide you over between meals, your goal is to get some satisfying protein and fat as well as healthy carbohydrates for energy. McManus' recommendations include: a tablespoon of nut butter on two sheets of graham crackers; a half cup of nonfat Greek yogurt with a half cup of blueberries; two tablespoons of hummus with baby carrots; a half cup of cottage cheese with a half cup of pineapple; a stick of low fat cheese and a small navel orange; or a quarter cup of unsalted nuts, such as almonds, walnuts, pistachios or peanuts. Nuts are a good balance of protein, carbs and heart-healthy fat, all in one.
If you need a snack before or after your workout, you want it to be easily digestible, provide mostly carbohydrates to fuel your muscles and include a little protein for muscle repair. Good options include a half cup of oatmeal with low fat milk, a small fruit-and-yogurt smoothie, 110-percent whole wheat toast with a tablespoon of nut butter and a teaspoon of honey, or a half cup of low fat cottage cheese and a banana to replenish electrolytes. Another healthy - and tasty - option is low-fat chocolate milk, especially after a workout, Tanner-Blasiar says. Preliminary research shows that it may be just as good, or better, than sports drinks like Gatorade at helping athletes recover from strenuous exercise. "It has the right combination of water, carbs, protein, fat, potassium, sodium, calcium and Vitamin D," she says. "And it's less expensive than most 'specialty' options."
It's always better to eat whole foods, agrees McManus, who recommends a combination of water and food over high-tech sports drinks. "But energy bars can work in a pinch." Look for brands under 300 calories per serving, with no trans fat and less than three grams of saturated fat and that contain whole grains and whatever amount of protein is comfortable for you to digest.
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