WASHINGTON — It seems that it wasn’t too long ago that eating between meals was frowned upon.
But Lean Plate Club™ blogger, Sally Squires says healthy snacking works as long as you know the difference between a snack and meal.
“Technically, your meals are spaced out throughout your day and then a snack may come about halfway between breakfast and lunch and again between lunch and dinner. But the key is not turning this into five meals during your day,” Squires said.
She added, “And something to keep in mind, a healthy snack should only be about a hundred calories … maybe 200 max.”
Squires said that studies have found that there are health benefits to healthy snacking in addition to — but not instead of — regular meals.
One large government study found that people who eat three meals a day plus a snack had the highest intake of micronutrients that are important for health. But those who skip regular meals, yet eat several snacks instead, received fewer key nutrients than those who ate three meals with no snacks.
Squires noted that one of the problems for some people comes from what they choose to eat at snack time. Many items traditionally defined as “snack foods” are often high in calories, fat, sodium and added sugars.
“Think about chips, cookies or a candy bar. We might enjoy these items, but they are not as nutritious a snack as they could be,” Squires said.
Even worse, she said, is when a snack becomes mindless eating while we’re at work or watching television or a movie. “That’s when the trouble can begin,” Squires added. “You keep eating because there’s food still out at the office, or during a ballgame or at the movies.”
Squires said knowing when to snack is also important. “If you are hungry between meals, have a small snack. If you are about to work out, having a snack in advance of exercising can give you a nice boost at the end of the work day before the gym.”
Also, consider snacking as an opportunity to get more fruits and vegetables in your diet, she said.
“Think about vegetables with hummus or a banana with small amount of peanut butter or a small smoothie,” she said. The goal is a snack that isn’t calorie-heavy but that will also provide some nutrients you may have missed in other meals.
