Nov 15, 2017
Snacks, according to this article from shoprite.com, used to be the persona non grata of the food world. “You’ll ruin your dinner!” was the mantra heard by a whole generation of kids. But these days, the definition of snacking has changed. Over 91% of Americans say they snack at least once a day – and even the kinds of snacks we enjoy have changed: We still like salty and sweet pick-me-ups, but today’s serious snacking buffs are looking for low-sugar, low-sodium fixes that have a health and wellness benefit and taste delicious.
While it’s been reported that millennials are driving this trend of better-for-you snacks, snacking has always been popular. Historically in many cultures, fruits and vegetables were an important staple. And research shows that our love of snacking shows no sign of waning. According to a recent report, snack sales are expected to reach $630 billion by 2022.
Below, we’ve baked up a few bite-sized reasons to enjoy a snack this season! So what are you waiting for? It’s time to get your snack on!
1. SNACKS HELP AVOID – AND NAVIGATE - THE 3 PM CRASH
They say biology is destiny – which may explain why at around three to four pm every day, we often crash and burn. According to the experts, this mid-afternoon slump is your body’s way of saying that your blood sugar levels are dropping fast, and in need of resuscitation. Reaching for a caffeinated fix is a temporary solution for some, but there are better ways to get your body back in the game, such as enjoying energizing snacks packed with protein.
Suggestion: Enjoy hummus, a plant-based protein that’s high in fiber and easily portable, as a mid-afternoon snack to keep you feeling energetic all day long.
2. YOU WON’T OVEREAT AT MEAL TIME
Has it been three to five hours since your last meal or snack? If your prolonged snack deprivation continues, by the time you get to dinner you’ll likely be ready to polish off a loaf of bread without taking a breath. A better choice? Enjoy a pre-dinner snack to keep your willpower intact, and ensure that your regularly scheduled meal is enjoyed – not inhaled.
Suggestion: Grab some lean jerky – turkey or chicken versions are new entrees into the market – to stave off hunger with a nutrient dense, high protein treat.
3. SNACKS MIGHT MAKE YOU SMARTER
A rise in mid-morning munching has resulted in what snackers everywhere are calling the new normal – aka “second breakfast.” (You may recall that back in kindergarten, this was simply called, ‘snack time.’) Today, some snacking aficionados are purposefully loading up on ‘smart snacks’ during the start of their day, enjoying between-meal snacks designed to improve cognitive functions. Research has shown that lean proteins (found in eggs, turkey, salmon), antioxidants (found in foods such as blueberries, carrots and greens) and B vitamins (found in nuts and beans) support brain health. Best of all, no extra studying is involved!
Suggestion: A hard-boiled egg is a great midday pick-me-up that’s easy to tote around, economical, and always ‘eggsellent.’
4. YOU’LL FEEL MORE ENERGETIC
A handful of candy from the vending machine might seem like a good idea at the time, but after you’ve indulged, your blood sugar will pay the price. When your sugar high wears off, you may feel sleepy and lethargic. The solution? Instead of going for the easy sugar-fix, look for snacks with naturally occurring sugars, proteins and carbs to stave off the yawns and keep you feeling plugged in all day long.
Suggestion: Create a custom trail mix of nuts and dried fruit (you can even add in some dark chocolate). Divide into ready-to-eat portions so you’re sure to always have a fun-sized snack on hand.
5. SNACKS HELP YOU TO EAT (MORE) MINDFULLY
Mindless munching, otherwise known as snacking because you’re bored, tired, happy, sad or about to settle in on the couch for a binge session of your favorite TV show – isn’t usually a good idea. But that doesn’t mean you have to forgo a treat when you’re in the mood for something sweet. By being mindful of the snacks you enjoy, you’ll avoid sugary impulse-eats and carb-loaded time bombs, and instead, enjoy foods that improve your mood and your outlook!
Suggestion: Air-popped popcorn is a great whole-grain snack, plus, you can enjoy three cups of this light, fluffy treat, and still leave plenty of room for your next meal.
6. YOU’LL GET A BREAK FROM THE EVERYDAY
If an actual vacation isn’t in the works for you – try taking a mental vacation from your everyday routine by fixing a snack that’s out of your usual comfort zone. Experimenting with new tastes and products is a great and easy way to shake up your day – even if you haven’t left the office or your home -- and it’s a fun way to discover new and healthy snacks.
Suggestion: Try grabbing a new fruit or veggie next time you’re at the grocery store to pack in your bag for an exciting new snack during the day.
7. SNACKS SATISFY CRAVINGS
When asked to about the reason behind their last snack purchase, 37.9 percent of consumers in a recent survey said they wanted to “satisfy a craving.” Whether you’re looking for something salty or sweet, savory or spicy – or a combination of all – a thoughtfully prepared snack can keep impulse eating at bay by curbing your cravings, and keeping you satiated until your next big meal.
Suggestion: Guiltless Chocolate Fig-truffles are a great, crunchy treat to make in advance and keep in the fridge for when chocolate cravings hit. For a recipe, visit the office of your local ShopRite dietitian.
8. SNACKING WILL MAKE YOU HAPPIER
Let’s be real. Hungry people are grouchy people.
Suggestion: If you’re feeling snack-deprived, don’t suffer in silence. Instead, take a moment to enjoy your favorite snack. Just make sure you enjoy it in moderation – and always share with your friends, family and co-workers!
Image: Healthy snacks - clipartpanda.com
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