We are a society of snackers. Whether we’re at work, out shopping, or sitting at home in front of the television, we like having something to munch on. But is this necessarily a bad thing? To find out, A&M Systemwide spoke with Dr. Jenna Anding, interim program leader and associate professor and extension nutrition specialist with Texas Cooperative Extension’s Foods and Nutrition Unit.
Snacking is often viewed as a behavior that leads to weight gain
and poor diets. Why might this be so?
Snacking can contribute to a nutritious diet—if one chooses nutritious
foods that are nutrient-dense instead of calorie (energy)-dense. Snacking can
contribute to excessive calorie intake if poor quality food choices are made.
Snacking in response to stress or boredom rather than hunger can also lead
to excessive calorie consumption.
What are some healthy alternatives to the usual chips and cookies?
Chips and cookies are okay every now and then. The key is to balance those
foods with other foods that are more nutrient-dense and lower in calories.
Remember, any food can fit into a nutritious diet. The key is moderation!
Suggestions for nutritious snacks (source: Roberta Duyff, The American Dietetic Association Complete Food and Nutrition Guide, 2nd edition):
For the refrigerator, try low-fat yogurt, lean cheese and deli meats, whole fruit, vegetables that have been washed and cut up (dip in low-fat ranch dressing), vegetable juice, milk, frozen juice bars and frozen yogurt. At work, try pretzels (unsalted would be a better choice than the salted version), dry roasted nuts, dried fruit, mini-cans of water-packed tuna or chicken, and whole-wheat crackers. Other snack ideas would be baked chips, bagels, cheese and whole wheat crackers, and peanut butter (try the natural peanut butter that has no added sugar) and jelly on whole wheat bread.
What tips might help people curb their craving for junk food snacks?
Plan for snacks just as you would your meals. When you know what you will have
for a snack, you will be less likely to choose “junk”-type foods.
Also, snack only when you are hungry.
How can parents help their children make smart snack choices?
Model nutritious snacking. Parents can’t encourage their children to
snack on carrots when they are munching on cookies.
Keep nutritious snacks around the house.
Children like to have choices. When children want snacks, offer them healthy choices (“Do you want a cheese stick or apple slices?”). That way, the child gets to choose the snack, but the parent still has a say over the type of snack chosen.
This information is provided as a service by the Texas Cooperative Extension. If you have questions or would like more information, talk to your physician.
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.