[vc_row][vc_column][vc_column_text]How many meals do you eat in a day? Before you answer, be aware that you might consume the equivalent of an extra meal without realizing it.
Snacks make up about one-quarter of the total calories that the average American takes in each day, according to a new study. In effect, that is comparable to eating another full meal, say researchers at Ohio State University.
The average American gets between
400 and 500 calories from snacks each day. For many people, this is more calories than they consume during breakfast, according to the researchers.
In addition, snacking accounts for about one-third of the added sugar that Americans take in daily.
These snacks provide little in the way of nutritional value, the researchers emphasize. Instead, such foods provide the body with little more than sugars and carbohydrates.
The health risks of snacking
Snacking itself is not necessarily a bad thing, says Carrie Dennett, a Washington-state-based registered dietitian nutritionist and founder of
Nutrition by Carrie.
In fact, you can get “fiber, protein, healthy fat and a wealth of nutrients,” from
the right snacks, says Dennett, who also is a Seattle Times nutrition columnist and author of “Healthy for Your Life: A Non-Diet Approach to Optimal Well-Being.”
Good snacks might include:
The Centers for Disease Control and Prevention notes that people who eat a more healthful diet tend to live longer and to avoid obesity, heart disease, type 2 diabetes and certain types of cancer.
On the other hand, those who snack on
highly processed foods are indulging in foods full of fat, sugar and sodium. These foods also tend to be low in fiber and nutrients, and indulging in them doesn’t tend to do your body much good.
“In the short term, this may mean feeling less than your best,” Dennett says. “In the long term, this could contribute to chronic disease.”
Breaking bad snacking habits
Unfortunately, millions of Americans are mired in poor dietary choices that put their health at risk.
According to the CDC:
- 9 in 10 Americans consume too much sodium
- Fewer than 1 in 10 adolescents and adults eat enough fruits or vegetables
- 6 in 10 young people aged 2 to 19 years and 5 in 10 adults consume at least one sugary drink on a given day
Eating so many unhealthy snacks has contributed to an epidemic of obesity in the U.S. Among those between the ages of 2 and 19, one-fifth — 20% — have obesity. That percentage jumps to 42% of adults overall.
Still, the situation is far from hopeless. The researchers at Ohio State found that study participants with
type 2 diabetes who were actively trying to control their condition both ate fewer sugary snacks and snacked less overall than others in the study.
Those results are heartening, because they suggest that people who receive the proper diabetes education start to make more healthful snacking choices. And that lesson can be extended to others who do not have diabetes to get them into more healthful snacking patterns, the researchers say.
The start of a new year is traditionally a time when folks try to develop better habits, including cutting back on junk food. But doing so is rarely easy.
“The two biggest snacking pitfalls are choosing snacks that offer little in the way of nutrition and snacking for reasons other than hunger,” Dennett says.
One bad habit is munching on snacks simply because you are bored or are procrastinating and avoiding something you would rather not do, she says. Other people have a bad habit of always snacking during screen time.
When such situations drive poor snacking choices, a simple behavioral change — such as engaging in an activity when you are bored — might be enough to help you avoid unhealthy snacking so you can get your diet back on track.
“On the other hand, if you legitimately need snacks to bridge the hunger gap between breakfast and lunch — or lunch and dinner — then consider whether those snacks could use a nutrition tuneup,” Dennett says.
Good snacks that are better for your health
Fortunately, there are plenty of great snacks that can substitute for the highly processed fare you might be used to eating.
“A healthy, balanced snack that provides important nutrients while managing hunger until your next meal will generally include fiber, protein, and healthy fat,” Dennett says.
She suggests trying new snacks such as:
- Plain yogurt or cottage cheese with berries
- An apple with some nuts or nut butter
- Hummus with raw veggies
- Whole-grain crackers with cheese
- “Ants on a log” — celery filled with nut butter, then dotted with raisins
“If you have leftovers from last night’s dinner that aren’t enough for a meal, you could turn that into a snack, too,” Dennett says.
However, better snacking doesn’t mean you can never again indulge in the sweet or salty treats you love.
“As with most things nutrition-related, it’s best to avoid black-or-white thinking,” Dennett says.
Instead, she urges you to take a “nuanced look” at both why you snack and what types of choices you make when you snack.
“Use that information to see if you need to change your snacking habits,” Dennett says.
The CDC also offers tips for
better snacking. They include:
- Try not to eat straight out of the package when snacking on processed foods. Instead, put a small amount into a bowl and stick with that.
- Store less-healthy foods well out of sight so you are not constantly tempted by them.
- Always keep healthy snacks accessible, such as in an office cabinet or car glove compartment.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="172086" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1704843094108{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/noka-organic-superfood-smoothie"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172087" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1704843113379{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/crunchmaster-gluten-free-avocado-toast-crackers"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172088" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1704843133243{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/hippeas-gluten-free-organic-chickpea-puffs"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
