Still eating three squares a day? How very 1970’s of you. According to a recent article published in U.S. News & World Report, it appears that more than half of Americans’ eating occasions are snacks, and 91 percent of us snack multiple times a day.
Okay, but is this good for you?
According to studies done by The Hartman Group, a research firm, snacking can be healthy for some people and situations, including:
If you have a certain health condition …
For people with diabetes or high cholesterol, smaller, more frequent eating occasions may be helpful in controlling blood glucose and cholesterol levels. Mini-meals can also ease digestive symptoms for people with gastrointestinal disorders like gastroparesis. In these cases, as well as other situations in which you’re snacking for health and energy, you may want to choose beverages or foods without a lot of sugar and with caffeine, protein, fiber, healthy fats, vitamins, minerals and phytonutrients.
If you’re watching your weight …
Due to the way many snacks are packaged, eating them can be a portion-controlled way to make it easier to stay within a calorie cap.
If you’re super active …
For athletes and active people, snacking can distribute nutrients throughout the day in a way that provides energy without too much volume or subsequent digestive distress. A strategically timed snack can also help you get ready for or recover from a strenuous workout. Because snacks like smoothies can also be in liquid form, they can be a great opportunity for hydration and nutrition.
If you just don’t have time …
When you’re on deadline at work or too busy to sit down to a meal, snacks can provide an energy boost and help tide you over until the next eating occasion. A snack fuels the body as well as the brain, and may help you be more productive. Kids and teens with after-school activities may find that an after-school snack helps them to better focus on homework, music lessons or sports. In these cases, consider items that are portable, nonperishable and require minimal preparation.
Remember that snacking should not just be an exercise in mouth movement. If you snack out of habit and not out of hunger, you’ll probably way overdo the calories. If you are eating regular meals and grab a snack out of boredom or just because the food is there, snacking won’t be helpful or healthy. And late night snacking could result in sleep impairment, weight gain and elevated blood glucose, triglyceride and cholesterol levels, as well as digestive symptoms such as reflux.
Snacks can be part of your day if you need them (and, on occasion, if you just want them), but be strategic and mindful regarding quality, quantity and frequency to make your snacks work for you.
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