Apple Valley, CA
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| Snacking |
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What is snacking?
This virtually universal custom of eating between regular meals covers everything from the morning coffee break at the office to milk and cookies served to preschoolers at day-care centers. Between-meal snacks account for about 15 percent of the calories consumed by a typical American, and much more than that for adolescents, who may consume half or more of their food by snacking.
Nutritionists often discourage snacking because of the type of food people tend to choose — typically sweet or salty foods prepared with large amounts of sugar and fat, such as cookies, candy, chips, and salted nuts.
Why is snacking important to nutrition?
Snacks represent a significant portion of the daily diet and have an important impact on overall nutritional status. Properly chosen snacks can be nourishing, tasty, and contribute to a well-balanced diet. They are especially important for children whose small stomachs cannot hold enough food at one time to wait 4 or 5 hours between meals.
Snacking can help a person who needs to gain weight, and conversely can perform a useful function for dieters by keeping hunger at bay. Pregnant women are typically advised to consume two or three nutritious snacks daily, plus three moderate meals, to help prevent heartburn and indigestion, which are more
Good snacking sources
- Fresh fruit and vegetables. If they are unavailable, use fruit or vegetables canned in water.
- Cereal, preferably served
with low-fat milk and no
sugar.
- Yogurt or low-fat cottage cheese.
- Low-calorie drinks such as
skim or low-fat milk (for
older children and adults),
diet soda, or vegetable or fruit Juices with seltzer.
- Whole-grain crackers, bread, or bagels, preferably with no spread or a small amount of low-sugar fruit spread or low-calorie margarine.
- Unbuttered, unsalted air-popped popcorn, with Cajun spices or herbs.
- Ice milk, sherbet, or angel food cake (to satisfy a sweet tooth).
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| All too often, snackers turn to sweets that are high in fat, salt, or sugar. |
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likely to develop after a large meal. People recovering from an illness that has affected the appetite often do better snacking on small amounts of food rather than trying to force down a large meal three times a day. Regular snacks may also be included in a diabetic's eating program to prevent swings in blood-sugar levels caused by a large meal or by waiting too long between meals. Snacking can also have negative effects. If the wrong foods are consumed, the typical result is unwanted weight gain and perhaps health complications. A good example is the overweight person with high blood pressure who persists in snacking on salty, high-calorie foods.
How much snacking do I need?
Three small snacks are ideal for many people: one at midmorning, another during midafternoon, and one in the evening. To determine how many calories should be consumed in each snack, first establish what your total daily calorie intake should be. This varies, depending on age, sex, weight, and activity level. Take about 15 percent of those calories and divide by three to get a figure for each snack. Be sure to cut your meals by the same amount.
What happens if I don't snack enough?
You are likely to feel quite hungry and deprived, and when mealtime arrives you may overeat. A child who is not allowed to snack may not be able to consume enough calories in three regular meals to meet his or her daily energy requirement. Not snacking can also affect your mood or your child's behavior. A hungry person is more likely to be cranky, argumentative, and generally out of sorts.
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What happens if I snack too much?
The most common result is overweight. Even a person who maintains normal weight can suffer nutritionally from too much snacking, specifically if the snacks do not meet established dietary guidelines for good nutrition. Too many popular snack foods contain large amounts of sugar, sodium, and fat.
Should I use snacking as a supplement?
Snacking should be incorporated into your total eating program. Only in special circumstances should snacking supplement your regular diet. Examples include the increased nutritional needs of people with cancer, AIDS, and other wasting diseases.
Advice about snacking
- The key to positive snacking is content. Don't buy high-calorie snacks. Instead, rely on fresh vegetables or fruits.
- If you tend to overdo snacking, plan snacks for specific times of the day. While snacking, don't do anything else such as watching TV or reading. This helps break the habit of endless nibbling.
- A child who doesn't consume an entire meal may simply be unable to eat the
amount that was served in one sitting. Save part of the meal for a snack later on.
- When you know you will be at a party or some other gathering where the wrong kind of snacks are likely to be served, have a nutritious snack at home so you won't be tempted to overdo. If you can, volunteer to provide snacks and then prepare healthful selections such as raw vegetables with a low-calorie dip.
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This article was last reviewed December 20, 2005 by Dr.
James Krider.
Reproduced in part with permission of Home Health Handbook. |
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