I actually had this past Monday off, so I took a solo trip to the movie theater to see the new Spider-Man and enjoyed some of my favorite movie snacks. Because you can, in fact, enjoy snacks and still live a healthy life.
The idea that you need to ditch snacks completely is a dieting myth you can ignore. In fact, numerous medical experts and research studies say that snacking can actually help you with staying healthier throughout the day.
“While snacking often gets a bad rap, it can be good for you,” says Lisa R. Young, PhD, RDN, author and an adjunct professor of nutrition at New York University. “It can keep you satisfied between meals so you don’t get too hungry. And it can also be a source of healthy nutrients.”
The reason snacking has such a bad rep is all tied back to food marketing, according to an article published in Physiology & Behavior. The types of foods that are defined as “snacks” tend to be products high in calories and low in nutrients. These are the foods you’ll likely see at checkout in the grocery aisle—foods high in sugar, sodium, and saturated fats while lacking the nutrients that actually keep you full, such as fiber and protein. Hence why you still feel hungry after eating a bag of chips.
It also doesn’t help that these foods are being sold in packaging that’s up to five times larger than the sizes originally produced. Young recently published a report in the American Journal of Public Health which assessed different food products sold on shelves and found that—despite a call from public health advocates to change the size of food packaging for better portion control—ultra-processed foods are still sold in larger packaging than recommended, causing people to overeat and not realize it.
“Research shows that we eat more when we are presented with a larger food package and we often don’t even realize it so we keep eating,” says Young. “When we go to places like Costco, for example, and buy jumbo bags of chips, we will likely eat more than if we bought smaller bags.”
While it’s frustrating that Americans can’t rely on manufacturers to help with creating portion sizes that fit with better snacking habits, as recommended by the 2020–2025 Dietary Guidelines for Americans, there are methods that consumers can individually apply to their lives that work for making snacking a healthy and enjoyable experience—instead of cutting it out completely.
“While people often fixate on eating less to lose weight, a healthier way to approach eating is to look at what foods you enjoy that also provide nutrients to optimize health, whether its fiber, antioxidants, or calcium for instance,” says Young.
So what’s the solution? There are a few key elements to keep in mind when it comes to snacking.
“I like to recommend a combination of nutrients for the most satisfying snack,” says Young. “Carbs give you energy and protein and fat are filling and help keep hunger at bay. Therefore, I love creating the ‘perfect pair’—like apple and peanut butter or hummus and whole-grain crackers.”
Building blocks for better snacks
Knowing that we can enjoy snacks, especially using the key elements that Young recommends, here are a few foods you can build your snacks off of. Include these for snacking that leaves you satiated.
Fruits & veggies: “Fruits including apples and pears, make perfect snacks,” says Young. “They are perfect winter fruits and full of fiber and antioxidants that help decrease inflammation. Berries are great, too, and are rich in vitamin C as well as brain-boosting antioxidants. All non-starchy veggies make great snacks as well. They are high in fiber and vitamins and minerals. Carrots, red papers, and jicama are great options for crunching.”
Nuts, seeds, and nut butter: “Chia, flax, and other nuts and seeds are full of healthy fats and fiber that help keep you full for longer,” says Young. “Adding nuts and seeds to your diet is a great way to boost your intake of heart-healthy omega-3 fatty acids that can benefit the heart, brain and skin. They also contain the antioxidant vitamin E. Almond butter and peanut butter also contain protein making them filling and tasty snacks.”
Hummus and/or beans: “Hummus and beans contain protein and fiber as well as vitamins and minerals,” says Young. “There are so many ways I enjoy them. I love hummus and whole-grain crackers or hummus and red peppers or carrots, and roasted chickpeas. Vegetable and bean soups make for a great snack. too.”
Low-fat dairy: “Greek yogurt is a good source of calcium and protein,” says Young. “Top it with your favorite berries for a healthy dose of antioxidants and fiber. And even a sprinkling of walnuts for added crunch and healthy fats.”
Snacks for a snack. 😉
Based on these recommendations, here are a few snack ideas I enjoy using those key elements.
Hummus with veggies or whole wheat pita
Cheese with whole-wheat crackers
Apple or banana with nut butter
Trail mix with nuts, seeds, dried fruit, etc.
Protein bars (I love Tone It Up bars & IQ Bars)
Greek yogurt with nuts and/or berries
Whole wheat toast with 1/2 avocado
Air-popped popcorn, side of cheese and/or nuts
Dark chocolate (yes, really), or other fiber-rich treats (like Smart Sweets)
Oatmeal protein power bites (easy to prep, like these)
In the spirit of snacking, here’s a little “snacking plate” I threw together for my designated snack time this week—and a recipe for the perfect healthy dip.
It all started with a container of Greek yogurt...and a will to dip.
Even if I don’t have a purpose to use it right away, I always have a large container of plain non-fat Greek yogurt in the fridge. I find that I use Greek yogurt in so many different recipes, and I’m always aggravated when I need it for something and I’m not stocked up. So I just save myself the trouble and keep a container in the fridge at all times.
A few weeks before the holidays I was supposed to host a cookie swap with some of my friends, and it ended up being a flop instead of a swap. Thanks, COVID. Anyway, I found myself with all kinds of things in the house that are perfect for dipping. A bag of pretzels, an English cucumber, bell peppers. All I needed was something to dip, and my Greek yogurt was there ready to be used.
Can I just say that tzatziki is an underrated condiment? It really can work on a lot of things. Not only is it great for dipping, but it also works well on sandwiches, burgers, grain bowls, and even a dollop on your salad.
After making a batch I decided that A) it was worthy of sharing in here, and B) maybe I should have a batch of this ready-to-go in the fridge more often. It makes for the perfect snack or the perfect sandwich topping whenever I need it.
Here’s how to make this quick dip, and if you’re up for more “snacking plate” inspiration, I’m resurrecting my mini charcuterie project over on Instagram.
Lickety-Split Tzatziki Dip
Makes 4 servings
Ingredients
1/2 cup non-fat plain Greek yogurt
1 garlic clove, minced
Juice of 1/2 lemon
1/4 English cucumber, finely grated and drained
1 tsp dried dill weed (or 1 tbsp of fresh)
Salt & pepper, to taste
Instructions
Mix the ingredients all together in a bowl.
Serve with dippable sides like cucumber slices, mini peppers, pita chips, pretzels, etc.
Store in an airtight container in the fridge for up to one week.
Pssst! For more opportunities to dip, click here.
If you’ve been following me for a while, you probably know how much I love oatmeal. Like, I really love it. Like, really, really, really, really love it. You get the picture.
But the only sucky thing about making oatmeal in the wintertime is the lack of good-tasting berries. Sure, I can pick up berries at the grocery store, but we know they all taste like ass. I’m not too keen on buying berries in the middle of winter, so I end up settling for apples or bananas on top—which gets boring pretty fast. Until, of course, I had this brilliant idea.
Pomegranate seeds! Did you know that pomegranate seeds are actually great for your muscle health and recovery and are bursting with vitamin C and fiber? Half a cup of pomegranate seeds gives you 3.5 grams of fiber and 14% of your daily recommended vitamin C intake! They make for the perfect sweet and tart alternative to berries when the temperatures drop outside.
I know opening up a pomegranate can seem kind of intimidating, but it’s easier than you think (here’s an easy video tutorial on how to do it).
I open one up and store the seeds in an airtight container, then use the seeds all week as topping on all kinds of items like bowls of oatmeal, banana pancakes, mini oat waffles, or even as a topping on a salad!
The Best Foods to Eat for Omicron Symptoms, Says Doctor
I had the most fascinating interview this week with Robert G. Lahita MD, Ph.D., also known as “Dr. Bob,” regarding foods that are good to eat if you end up contracting COVID-19—specifically Omicron. He recommends—get this—ice cream.
Here are all of the random things that were on my plate this week.
What I cooked: Kimchi Burgers with Gochujang Mayo from The Whole Carrot
Where I went: Nitehawk Theater for a day movie to see Spider-Man: No Way Home
What I read: American Gods by Neil Gaiman
What I heard: Cooking, an Apple Music playlist
What I watched: Harry Potter 20th Anniversary: Return to Hogwarts on HBO Max