Summer Family Snacks
When it comes to building snacks most of us are overwhelmed. We are bombarded by ads, by what our kids want us to buy, by what social media recommends for us…. wait, are we even supposed to eat snacks?
Who should snack?
As a dietitian, I will always advocate for a snack at any age. While snacks are often brushed aside as empty calories, snacks can actually serve a purpose!
Why should we snack?
Snacks carry us to the next meal and prevent a “hangry” situation. Think about when you eat lunch. It’s likely anywhere from 10 am to 1 pm. Now, think about when you have dinner. 5?...7?..9?! I’m guessing if you’re not putting a snack between those meals you arrive at the dinner table pretty hungry. This makes it difficult to enjoy your meal and feel your fullness as you shovel your food in to try and calm the hunger pangs you’re feeling.
Snacks can fill important nutrient needs. Building a snack can not only fill a void between meals, it can also provide important nutrients (yes for kids and adults!). When it comes to kids, smaller stomachs mean they eat less per meal and yet they still have big nutrition needs to fill. For adults, this might be a way to catch up on meeting needs that our earlier meals were lacking OR can fill the void if we had to skip a meal altogether.
Snacks give us energy and boost brainpower! Carbohydrates are a main source of energy for our bodies and brains. Think back to that scenario of going from lunch to dinner with no snack. Do you hit a wall at work and head for the coffee? Is it hard for your child to concentrate on homework? Lack of food energy may be the culprit!
When should we snack?
It depends on your schedule. Try and have something every 3-5 hours. For most people that is at least three meals and one snack but could easily be three meals and three snacks! Take a look at your day and see when you are going beyond 3-5 hours, and this is where you should fit a snack in.
What do we choose?
Include a blend of carbohydrates and protein and give yourself bonus points when you can add healthy fats, color (fruits and vegetables), and/or fiber into the mix. Why this combination?
As I mentioned before carbohydrates are essential. They are our main source of energy, and the preferred source for the brain! When you are hitting the wall at 2 pm you need something to give you a boost to keep going!
When it comes to protein it has many benefits; one of them being that it helps keep you fuller, longer. Imagine a time where you might have only chosen some dry cereal or fruit as your snack, only to be hungry an hour or so later? This is where protein can help!
Carbohydrate Options Include:
Grains and Starches (such as cereals, crackers, pretzels, breads/tortillas, oats, popcorn)
Fruits & vegetables ( fresh, frozen, canned, or dried)
Beans (canned or freeze-dried)
Dairy products such as Yogurt & Milk (animal and plant options both work here).
Carbohydrate options would also be where you would get that “bonus” fiber intake by choosing options that are higher in fiber which would include whole grains (i.e. wheat versus white bread, cheerios versus corn pops), beans, fruits, and vegetables.
Protein Options Include:
Meat or fish (leftovers, jerky, canned, deli, or frozen options)
Dairy Products such as Yogurt, Milk, and Cheese (animal and MOST plant options)
Nuts & Seeds (or nut & seed butters, which also double as healthy fat & fiber options)
Edamame, Soy, Tofu or other meat alternatives
Beans
Eggs
Healthy Fat Options Include:
Nuts & Seeds or their butters
Avocado
Hummus
Dark Chocolate
Olives
How do I put this together?
You can do this in a variety of ways: A premade snack you found in the produce, refrigerated, or snack aisle, picking one from each group and consuming them together. Also notice that some single snack options contain both carbohydrates and protein such as milk, yogurt, or beans.
Some combinations might include:
Veggie & Cheese pack from the produce section
Fruit & Nut Bars
Black Bean & Cheese Tortilla Wrap
Cheese and Whole Grain Crackers
Yogurt and Fruit
Pretzels, Hummus, and Carrot sticks
Banana, Peanut Butter, and Raisin Tortilla wrap
Sweet Potato with Cinnamon and Almond Butter
Packaged Olives with Cheese Stick
Energy Bites (dates blended with nuts, seeds, and more)
Apples & Peanut Butter
P3 snack pack (or DIY!)