Snacking is a most loved way to eat tasty foods.
Everyone loves to eat snacks, and it’s the right time to enjoy delicious and different flavors. We get bored eating the same meals again and again.
But most people make wrong choices which risk their health. So it is better to know what are best for them to enjoy.
We don’t need unhealthy food to enjoy snacking. We can snack in a healthy way of eating healthy foods which make our snacking healthy.
Snaking is like an art of eating. If you snack properly, you will enjoy its taste as well as nutrients. But ignorance can increase our calorie intake which is of no use for us.
So whenever you wish to enjoy snacking, include healthy foods to make yourself and your family healthy. Many problems are arising due to unhealthy snacking.
Due to a craving for sugar and fat, we tend to select unhealthy option instead of a healthy choice.
Our desire becomes our health enemy and forces us to eat calorie dense food. There are many reasons to quit unhealthy snacking.
Why to Avoid Unhealthy Snaking?
There are many reasons you should avoid unhealthy snacking.
Due to dieting, we tend to get easily attracted to healthy looking unhealthy foods. So it creates a problem while selecting food.
We are not totally aware of “what to eat and what to avoid”. There are many foods available in the market that look very healthy but is still loaded with enough calorie that one serving is equal to the whole day calorie intake. So it creates an imbalance in calorie intake.
Along with it, they don’t provide enough nutrients that can help to maintain our health or to burn an excess calorie.
Today we don’t eat calorie. Instead, we drink it in the form of sweetened soda. So we need to take care of what we eat in a snack.
- Increase craving: We can’t stop eating pizza after taking a single bite of it. We continue to eat it until we feel full. During this short period, we consume far more calorie that we require, or we can get from day whole food. The same is with soda; we drink 1 soda can and later we feel like drinking one more can of soda. Drinking calorie rich drinks or eating calorie rich food makes us happy, so we get addicted to it. If you are eating such food in snacks, then avoid it as much as possible as it will increase your craving.
- Degrades Health: Today obesity is the leading cause of many diseases. Health problems like heart disease, Alzheimer’s, cancer, etc. are rooted in children. Later in the future, they face many problems. So healthy snacking should be a top priority for children as well as grown up people.
There are many from arising due to unhealthy snacking. So it is the right time to avoid unhealthily and adopt the healthiest that your body love.
Top Unhealthiest Food
- French Fries
- Sugar Loaded fat-free foods
- Sugar and fat loaded bar
- Deep fried foods
Why We Snack?
There are many reasons for snacking. Snacking came with the term of weight loss and dieting.
Due to dieting, our whole needs started changing. We have begun differentiating as a healthy list and bad food list. It is necessary to eat healthily and get rid of unhealthy foods.
As snacking is an art of eating, we need to become an expert in choosing the healthiest and ignore that are bad for us.
Snacking is required as it helps to fill the gap of nutrients. It is not possible for everyone to eat 4-5 times a day.
For this period, we need snacks that can curb our hunger and also fill the nutrition gap. But when we are in a hurry, we prefer the easiest available food like pizza, cookies, bars, etc.
These foods are quite rich in fat and calories. They may provide us energy, but this energy lasts for a short period. After few times, we start to feel craving for foods.
But eating healthy foods which are rich in carbs and fiber, burn slowly to provide energy continuously for a long period.
If you eat whole grain bread instead of white bread, you get fiber from whole grain. White bread doesn’t contain fiber.
Due to no fiber content, it gets digested quickly, and there is a quick rise in sugar level. This energy level doesn’t last for a long time.
While brown bread breaks down slowly due to its fiber content. So there is a slow rise in sugar level, but it is continuous till its full utilization.
So there is no increase in craving. We felt satisfied with longer time without eating many calories and our energy level also improves.
What We need for Healthy Snacking?
We can’t frequently eat, as our body demands, nutrients, there is a need of fuelling. Snacks act as nutrients fuel that can bridge the gap of nutrients we require.
But snaking doesn’t mean that eating unhealthy foods. During the past few years, there is an increase in obesity level.
This health crisis aroused due to snacking on unhealthy foods. So it becomes necessary for us to eat healthy foods that can fill the nutritional gap as well as curb our hunger.
Snacking doesn’t mean just enjoyment to our taste buds; it is a combination of taste and health.
If we eat right, our health will improve. But due to lack of time, we approach quick fixes like pizza, burger, etc. These foods are easily available at low cost. So we prefer those foods.
But it is not the right choice as it may curb your hunger, but it is for a few hours. Also, we get more calorie from single serving than we require the whole day. As they provide dense calorie, with no healthy nutrients, it creates problems.
When we eat such dense calorie food, our sugar level rises suddenly. Due to this sudden rise in sugar, there is an increase in production of insulin. Due to the high insulin level, extra sugar is stored in the form of fat. So unhealthy snacking makes us fat.
But if we eat healthy food, we can reach the nutrient requirement. Along with it, we don’t feel hungry within a few hours. To measure the healthy snacks, you must know the nutrient requirement to curb hunger and also to nourish the body.
Snacking is not meant for eating, it is done to get enough nutrients that can provide enough energy throughout the day.
So learn more about nutrients that you need while snacking.
What is Nutrients requirement During Snacking?
As we go throughout the day, we need a high amount of energy to do the work. Without enough energy our work slowdown. To prevent it you should eat energy rich, healthy snack so that we don’t need to stay depended on unhealthy snacks.
To categorize healthy snack, it should contain essential nutrients that keep us feel fuller and also provide nutrients. Along with, it must fulfill our craving as unhealthy foods can completely ruin our fitness plan. To fight cravings and hunger, few nutrients like protein, fiber and water are best.
Protein is crucial nutrients when considered in its wide range of benefits.
As protein is the primary nutrients that help in the development of the body, it is suggested to eat protein rich food throughout the day. If you eat throughout the day, one more benefit you get is hunger satisfaction.
Protein is bound firmly, so it takes more time to break it down when compared to the carb. So you feel satisfied for a longer time without eating more calorie.
Fiber is another important nutrient that can help to fight cravings. Same as protein, fiber is also hard to digest. So it stays for a longer time in the stomach to keep us feel fuller.
As there are two types of carb, good carb, and bad carb.
Good carb is recognized due to its fiber content. Due to fiber content in the carb, it breakdown slowly and releases energy slowly. So we don’t fall hungry, there is a continuous supply of energy.
If the carb is low in fiber, it is said to be bad carb as it breaks down quickly. Due to this, there is a quick rise in energy level for 1-2 hours instead of eating a large portion.
You might not miss the water, although it cannot be said as a nutrient. Water is important as it can help us to crave our hunger. After eating a snack, you can drink water to feel full with eating a small portion of foods.
Instead, staying hydrated is the best way to boost health.
So know the best snacks to enjoy anytime.
Healthy Snacking 101
Nuts: I would highly recommend nuts as snacks. They are highly loaded with fiber, protein, and other essential nutrients.
As protein and fiber play an important role in curbing hunger, you must carry a handful of nuts with you whenever you go out.
You might be a college student, or you might be working in office, nuts are a best friend for both.
Today nutrients intake has decreased to its minimum level. But eating nuts can fill your nutrition gap. Some of the nuts you can enjoy are:
- Brazil nuts
Fruits: Another best snacks are fruits. Fruits are healthy snacks as it can help us to get vital antioxidants that boost our health. Instead of eating unhealthy snacks you can just snack on juicy, tasty and healthy fruits. Some of the healthiest fruits you should try.
Veggies: You should not miss veggies. You can try roasting veggies with fish.
- Bell pepper
Some healthy Ideas
- Boiled eggs
- Smoked salmon with veggies
- Veggie pizza
- Boiled lentils
- Tuna with veggies
- Green salad with minimum dressing
- Brown bread
- Air popped corn
- Corn flakes
- Dry fruits
- High fiber bars
You can include these foods as they are healthy. Enjoy these healthy foods instead of eating unhealthy calorie rich foods. They are only ruining our health and don’t even provide energy. So make healthy choices for your health and yourself.