The Art of Smart Snacking
By Tara A. Mardigan, MS, MPH, RD
Some women go through their entire day without a mere thought of food. Others need to eat meals and snacks like clockwork to avoid making spontaneous calorie-laden blunders and to keep energy up. But no matter what your eating style, the important thing is to snack sensibly.
One trick is to think about snacking as an opportunity to fill in nutritional voids. Many women neglect their own basic nutrient requirements, such as getting enough calcium or fiber. So, when it's time to snack, think about what your diet is lacking. For instance, if you have not had enough calcium that day, grab a cup of yogurt for a 300 mg dose of calcium.
One of the secrets to healthy snacking is to keep track of your daily schedule and eat accordingly. Getting too hungry often leads to overeating or ordering unhealthy choices. If you know you are going to have a late dinner, eat a healthy snack before leaving the office. Try to think ahead. For example, if every afternoon you feel low energy 3pm, plan to eat a high protein snack at 2:30. Doing so will give you a quick boost and keep blood sugar levels stable.
Make a real effort to start snacking smartly! Here are some suggestions for what to grab when:
Busy morning
In the morning, if there's no time for breakfast, it's important to pick a snack that will jump-start your metabolism, especially if you were up during the night with a baby. Try:
- 1 Tbsp. natural peanut butter with half banana on whole wheat bread.
- Half cup of cottage cheese and fresh fruit.
- Fruit smoothie with soy or whey protein, plain yogurt and flaxseed oil.
On-the-go lunch hour
Not many woman have time to even eat a proper lunch these days. But you still need a healthy well-rounded snack to meet nutritional needs. Try:
- 1 cup of vegetable soup with whole wheat crackers.
- 1 hard-boiled egg with 1 cup of spinach greens.
- 1 sports bar (such as Odwalla Super Protein) and fresh fruit.
- 2-3 ounces of smoked salmon on a slice of whole wheat bread and 1 Tbsp. light cream cheese.
Hectic afternoon
Drops in sugar levels are to blame for most afternoon slumps, so a good pick-me-up snack is a necessity. Try:
- Half cup of trail mix with nuts, pumpkin seeds, dried fruit.
- 1 cup of yogurt with nuts.
- 1 string cheese with .25 cup of dried mango or papaya.
- 8 ounces of vegetable juice.
- 1 cup of mixed fresh fruit.
- 1 cup of edamame with a dash of salt.
Late night catch up on bills
When you just have to get some work done in the evening, you want a snack that keeps you going, but will not prevent you from sleeping when bedtime arrives. Try:
- Decaffeinated green tea with a touch of lemon and honey.
- Apple slices (1 small apple) sprinkled with cinnamon and a touch of lemon juice.
- Half cup of baby carrots with 2 Tbsp. hummus.
- 1 cup of frozen blueberries with 1 Tbsp. Cool Whip.
- Half cup of frozen grapes.
- Half grapefruit with 1 Tbsp. natural maple syrup.
Tara A. Mardigan, MS, MPH, RD, a nutritionist at Brigham and Women's Hospital in Boston, Massachusetts, also serves private nutrition clients in the Boston area.
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