Snacking: The Importance of Eating Throughout the Day
By Allie Might, INHC, AADP
So many people have a hard time not eating between meals. The problem is that it’s difficult to figure out what the good choices are when it comes to choosing a healthy snack. Well, I am going to help you navigate through those in-between cravings and even share some of my favorite snack recipes.
I like to recommend eating 5-6 small meals a day. This would consist of breakfast, a morning snack, lunch, an afternoon snack, dinner, and an evening snack. This is important for many reasons such as keeping your metabolism up, avoiding over eating during the three main meals and healthfully keeping cravings to a minimum.
I love to play around with my snack choices from time to time. I found that I was continually looking for something sweet in the afternoon. So I would go and get a treat at the bakery. While that satisfied the craving, I knew it wasn’t the healthiest choice. So, I started eating fruit in the afternoon instead of in the morning. After a couple of days, I was no longer going to the bakery. The sweetness of the fruit was both satisfying and much healthier for me. And the bonus was I was no longer tired and crashing an hour later.
I challenge you to experiment and have fun with your snacks. There are the obvious choices like fruit, veggie sticks or even a protein bar. But, I’d like to share some of my favorite snacks I enjoy having in my “snack rotation”. The benefits of these particular snacks is they are all high in Calcium, a mineral that cuts sugar cravings. Notice that you don't need dairy to have a high calcium meal or snack.
- 1 can sardines…boneless, skinless in water
- 1 piece Ezekiel bread
- 4 cucumber slices
Mash sardines like you would tuna fish. Put on bread. Add cucumber and your favorite seasoning. Enjoy!
- 1 bunch of kale
- Olive oil
Rip washed kale leaves into bite size pieces. Massage a small amount of olive oil into the kale until the leaves begin to soften. Put the kale on a baking sheet. Bake for 5 minutes or until brown in a 425’ preheated oven. Turn chips over and bake the other side. Remove, sprinkle with your favorite spice, cool and ENJOY.
- ½ cup Watercress
- ½ cup Arugula
- ¼ cup Diced peppers…red, yellow and/or orange
- 1T. Sesame seeds
Toss together with olive or oil and lemon juice.
- 1 cup plain greek yogurt
- 1t. agave nectar
- 1 cup berries
Mix yogurt and nectar together. Pour over berries. Eat up and enjoy!
Well, I hope I’ve give you some fun new ideas for snacking. Find a healthful spin on your midday’s and enjoy less cravings and more energy. And most of all, don’t be afraid to experiment with non-traditional snacks along with your favorite go-to classics.