Snacks Trending: The Snacking Sweet Spot
How many of you have heard that snacking is good for you? This is the newest trend that has been leading people to their kitchen pantry in search of Oreos and chips because snacks can help you lose weight, right?! As good as that sounds, unfortunately eating a extra serving of Oreos and chips aren't going to help you go down a pant size!
Americans love snacking! In fact, snacking has increased significantly according to the NHANES Survey. In 1977-1978 the percentage of adults that snacked was 59%. In the 2007-2008 survey it increased to 90%. There is some evidence that increased snacking may have negative effects on most age groups, especially considering the growing epidemic of obesity. The research is mixed in regards to snacking. Some studies show that those who snack more are less likely to be overweight and obese while other studies contradict these results. It is difficult to compare the studies when the definition of snacks can be so broad, from carrot sticks to cookies. Most studies use diet recall methods which make it difficult to obtain accurate results.
These obstacles create the snacking dilemma; Snacks or no snacks? It appears that all though the evidence is mixed on whether snacking, grazing, or three consistent meals is better there are some definite snacking rules. Here is my advice when it comes to snacking.
Snacking Sweet Spot Rules:
4-5 meals: 4-5 meals is what I consider the snacking sweet spot! It is enough to help curb hunger but not so many that you go around mindlessly eating unnecessary calories all day!
Don't add extra: If you are already meeting your daily caloric goal you probably shouldn't add extra snacks even healthy ones unless you are going to cut back on other meals.
Healthy Snacks: Only choose healthy snacks! Think Veggies, Fruit & Protein!
No Mindless Eating: Don't eat mindlessly while reading or watching television or when you are surfing the web (this might be a 90's term).
High Protein: Choose snacks high in protein! Check out these ideas!
Food Groups: Choose snacks that contribute to recommended food groups (fruit & vegetables, whole grains, lean proteins, and milk)!
Snack List: Create a snack choice list with healthy options to help you avoid choosing the Oreos out of the cupboard. Only let yourself choose from the snacks on the list because when you are hungry you tend to crave the less healthy options.
Portion Size: Set limits and stopping signals by portioning out your snacks.
Enjoy a few Oreos every once in while & Thanks for stopping in!
Research & Adaption from: Todays Dietitian: Snacking Benefits
Americans love snacking! In fact, snacking has increased significantly according to the NHANES Survey. In 1977-1978 the percentage of adults that snacked was 59%. In the 2007-2008 survey it increased to 90%. There is some evidence that increased snacking may have negative effects on most age groups, especially considering the growing epidemic of obesity. The research is mixed in regards to snacking. Some studies show that those who snack more are less likely to be overweight and obese while other studies contradict these results. It is difficult to compare the studies when the definition of snacks can be so broad, from carrot sticks to cookies. Most studies use diet recall methods which make it difficult to obtain accurate results.
These obstacles create the snacking dilemma; Snacks or no snacks? It appears that all though the evidence is mixed on whether snacking, grazing, or three consistent meals is better there are some definite snacking rules. Here is my advice when it comes to snacking.
Snacking Sweet Spot Rules:
4-5 meals: 4-5 meals is what I consider the snacking sweet spot! It is enough to help curb hunger but not so many that you go around mindlessly eating unnecessary calories all day!
Don't add extra: If you are already meeting your daily caloric goal you probably shouldn't add extra snacks even healthy ones unless you are going to cut back on other meals.
Healthy Snacks: Only choose healthy snacks! Think Veggies, Fruit & Protein!
No Mindless Eating: Don't eat mindlessly while reading or watching television or when you are surfing the web (this might be a 90's term).
High Protein: Choose snacks high in protein! Check out these ideas!
Food Groups: Choose snacks that contribute to recommended food groups (fruit & vegetables, whole grains, lean proteins, and milk)!
Snack List: Create a snack choice list with healthy options to help you avoid choosing the Oreos out of the cupboard. Only let yourself choose from the snacks on the list because when you are hungry you tend to crave the less healthy options.
Portion Size: Set limits and stopping signals by portioning out your snacks.
Enjoy a few Oreos every once in while & Thanks for stopping in!
Research & Adaption from: Todays Dietitian: Snacking Benefits