October is a hectic time. The relaxing pace of summer is over and school and other programs are in full-swing. This often results in grabbing quick breakfasts, squeezing lunch in during short breaks at work, and getting home later than planned to eat dinner.
So how can we keep ourselves energized and feeling good throughout the day? How can we stop ourselves from eating half a box of cookies or crackers right before dinner? One solution may be including a small snack to help bridge long gaps between meals. The key is knowing what is considered a nutritious snack and, more importantly, knowing your reasons for snacking.
What is a healthy snack?
You can eat a variety of different foods for a snack, but aim to include at least two of the food groups – vegetables and fruit, grain products, milk and alternatives, meat and alternatives – to ensure you are consuming a variety of nutrients. Also try incorporating a mixture of carbohydrates and protein. Pairing carbohydrates and protein is ideal to help fuel our muscles and brain, while also slowing digestion and leaving us feeling full. For example, a good snack could be one medium fresh fruit (which can provide some extra fibre and vitamins) paired with 1/4 cup of unsalted nuts (which can increase your protein and mineral intake). Remember to measure out your snack rather than eating from the container to keep portion sizes in check.
Understand reasons for snacking
We often snack for reasons other than hunger. Re-train your brain by listening to your natural hunger cues. Before grabbing something to eat, take a minute and ask yourself “Am I eating because I really am hungry or because I am feeling upset, bored or stressed?” If you decide you are hungry, try enjoying your snack at the table – away from all other distractions. Eating when you are distracted, such as when you are watching TV, reading or working, may result in eating more than we actually want or need.
What about snacking before bed?
This question has been debated for a long time. It really depends on the individual. Some people find that they don’t need a snack before bed to sleep well, while others can’t sleep if they are too hungry. If you decide you need a snack, remember we only need a small portion. Aim for something that is rich in carbohydrates, such as 1/2 cup plain yogurt with berries. This has the added benefit of providing our brains with tryptophan – a building block for hormones that help with sleep.
When it comes to snacking, everyone has different needs. The key is to be in tune with your hunger cues and aim to choose small amounts of nutritious foods that you enjoy. For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call the Drayton office at 519-638-2110 or Clifford office at 519-327-4777.
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Terri-lynn Druif is a student dietician with the Upper Grand Family Health Team.
