Welcome back! Ever found yourself migrating to the fridge
midday for no apparent reason, reaching out for a snack? Or how about having a grumbly stomach at 10 o'clock? Dietitians of Canada collected statistics about snacking habits and
they’ve found that 30% of Canadians eat snacks every day, with 20% of Canadians eating multiple snacks per day, making it hard for them to
have full meals. Finally, women and people that tend to eat alone are more
prone to skipping lunch and relying on snacks rather than proper meals. The fact of the matter is that snacking is basically a way of life
around here. So now that we’ve seen what to eat for breakfast, lunch and
dinner in previous articles, let’s see what we should be eating BETWEEN meals!
But first, CAN we even eat between meals?
But first, CAN we even eat between meals?
Snacking Between Meals,
Yay or Nay?
There isn’t a straight answer to this question. The right
answer is that it depends. I’ve said it before and I’ll say it again: listen to
your body. Are you physically hungry
or are you just bored? We’re all guilty of eating when we’re bored, myself
included. Asking ourselves if we're actually hungry is a difficult exercise to do every time we want to
nibble on something, but it’s a good way to become in touch with our body and
learn to listen to its signals.
Some people might need a snack in the morning, while some
might need one in the afternoon. It all depends on what time we eat our meals
and if our meals were well balanced (refer to my previous article on the
balanced plate). Beyond that, it depends on the activities you partake in that
day. This means that there are some days where you will need 2 snacks, and some
where you won’t need any. Your life is not identical every day, so your diet
shouldn’t be either, as your needs will constantly be varying. Bottom line: if
you’re truly physically hungry between meals, a snack is a good option.
What to Eat as a Snack
Health Canada has a good guideline for healthy snacking
that I like very much. They say that a snack should include two food groups. I
like this idea because it makes for varied snacks that are quite substantial,
and it excludes food items that are not in any food groups (yes, I’m talking about
ice cream and cake!). This way, a snack is just enough to control your hunger
until the next mealtime comes around.
Beyond having two food groups, I would also add that
it’s important to have a source of carbohydrates and protein. The carbs give
you quick energy that you need NOW, while the protein will help you refrain
from constantly nibbling on something until the next meal.
Snack Ideas
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Yogurt
is a simple snack that includes both carbs and protein in the same item. If you
pair it with a piece of fruit, you get two food groups! Add some hemp seeds on
top and you have healthy fats and fiber too!
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Peanut
butter includes carbs and protein, so adding it on toast, crackers, apple
slices or even celery can make for a good snack. Add a few raisins to
your celery and peanut butter or cream cheese and you’ve got yourself ants on a
log! Yummy!
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A
bowl of cereal with milk includes carbs and protein, and can even be a good
source of fiber depending on the cereal you choose!
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Hummus
and veggies or pita are also a good alternative for carbs AND protein AND fiber.
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One
of my personal favorites is tuna salad on crackers, which includes carbs,
protein, healthy fats and a good source of omega-3. I even have this in a
bigger quantity as part of a meal!
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Crackers
and cheese for protein, fat and carbs.
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Trail
mix with a variety of nuts and dried fruits is a good option for snacks on the
go.
And
the list goes on and on. There’s a plethora of ideas on the internet of fun
healthy snacks for kids, on the go, school safe, etc.
Final
tip: Make sure that you have these snacks readily available. It’s much harder
to think clearly and opt for healthier alternatives when our tummy is growling,
so cut up veggies ahead of time and prepare containers that are easy to grab
and go, or small bags of trail mix, etc.
References:
