Foods to Have:
Bowl of whole-grain cereal with low-fat or skim milk Varies, depending on the cereal.
Have at least ½ cup of milk on it.
Dairy 1 cup
Nuts and fruit 1 ounce
Nut bars 1 bar
Popcorn 3 cups
Prunes ½ cup
Also consider: Beans, fruit, vegetables, low fat and low-sodium lunch meats
What is healthy snacking?
First, some points of clarity. Anything you eat can be considered a "snack." That can be a good thing or a problem, depending on the impact of snacking on your total calorie and nutrient intake in the day. Snack foods that tend to be overconsumed are potato chips and nachos, crackers, cookies, pastries, and nuts.
So, is snacking a good or a bad thing to do? Well, that depends on the individual and what is considered a snack. For some, snacking helps stabilize their blood sugar and manage their appetite so they aren't ravenous by the time the next meal rolls around. For others, snacking triggers disordered eating whereby portion control and mindful eating all goes out the window. The research is mixed on the value of snacking; however, a larger study of over eleven thousand adults, featured in the Journal of the Academy of Dietetics and Nutrition, found that snacking has a more positive than negative impact on the quality of our diet. When compared to the Department of Agriculture's Healthy Eating Index 2005 (HEI), snacking up to four times a day was associated with higher total HEI scores. The researchers found that more servings of fruits, whole grains, and milk were consumed via snacking—but so were fats and sodium. Interestingly, an inverse relationship between snacking frequency and vegetable, meat, and bean intake was observed. However, fewer overall calories from solid fat, alcohol, and added sugars were observed, which to me, is a good thing. Bottom line: Snackers seem to enjoy a more nutrient-dense diet. Even when it comes to chips, healthier choices are becoming available, thanks to mandatory trans fats labeling. Besides trans fats virtually disappearing from snacks, the reduction of partially hydrogenated fats has not reduced the amount of saturated fats in chips, but we have seen saturated fats go up in cookies. The other good news is that rolling out snack-size portions, such as the 100-calorie packs, has made a difference in calorie consumption, according to the latest research. (That is assuming you eat just one pack for a snack—two if you are a bigger guy like me!)
"Why didn't broccoli make it on this list?" you can't imagine anyone would argue that raw crudités and such are automatic implied members of this list, but you wanted to move beyond the obvious and tackle the other category where it might be harder to tell what's better: Corn chip or potato chip? Rice cake or cracker?
Did you know?
A study of college kids found that whether they considered a food a "snack" or a "meal" influenced their eating behavior. In essence, if the food was considered to be just a snack, they ate considerably more calories of it, compared to if they thought of the same item as a meal. A recent study found that adolescents consume a quarter of their calories as snacks.
Did you know?
Controlling appetite is governed by many different factors and one of the most commonly overlooked influencers is that of chewing, a.k.a. orosensory stimulation. Chewing gum has often been heralded for its ability to suppress cravings for smoking, as well as those for sweets or other high-calorie snacks. Sixty participants were asked to eat a lunch provided for them and rate their hunger, appetite, and cravings for sweet and salty snacks every hour after the meal, until they returned three hours later for a snack. They did this same routine on four separate occasions. After two of the lunches, participants were asked to chew gum for fifteen minutes on every hour for the next three hours, until they were served a snack. A reduction in snack intake was observed, plus their ratings for hunger, appetite, and cravings for snacks diminished.
Bowl of Cereal
We often think of breakfast cereal as only being for breakfast. But it's also a superconvenient and delicious snack choice, especially when combined with skim milk. In fact, cereal and milk is the number one way that Americans take in ten essential vitamins and minerals for breakfast. Ready-to-eat cereal has fewer calories than many typical breakfast items, and did you know that cereal eaters consume less fat, less cholesterol, and more fiber than non-cereal eaters? But as you might imagine, not all cereals are created equal. Look for ones that have what you call the 5+5 factor: at least 5 g of fiber and at least 5 g of protein. Fiber and protein have a tremendous influence on appetite. Pouring on ½ cup of milk gives you an additional 4 g of protein to boost this snack combo to 9 g. That amount of protein helps take the edge off your appetite. Breakfast aside, a bowl of cereal and skim milk after an athletic event was found to be as effective in stimulating muscle recovery as a sports drink. A study showed that when cereal was used in place of a normal evening snack in seventy overweight subjects, small reductions in waist circumference and calorie intake were reduced after six weeks, compared with baseline. Cereal, in the form of cereal bars, improved alertness in those who ate them as an evening snack, according to a study. So, think outside the cereal box—cereal's not just for breakfast anymore!
Dairy
Dairy products have been a popular choice for snacking as far back as anyone can remember. Whether it's low-fat milk, chocolate milk, yogurt, kefir, or cheese, all dairy is nutrient dense and supplies lots of hunger-busting protein, along with other vital nutrients. Check 'em out! For example, 1½ ounces of Cheddar cheese is an excellent source of calcium and phosphorus, and a good source of riboflavin, vitamins A and B12, and zinc. Dairy products, mainly due to their proteins, satisfy hunger and give more of a sense of fullness. Research shows that snacking on dairy can have a positive impact on calorie intake and body weight, which can be achieved within (not in addition to) the recommendation of three dairy servings a day. Milk proteins also have a positive effect on managing blood glucose. A premeal snack of dairy may also be helpful in controlling the glycemic response to carbohydrate contained within that meal.
Nuts and Fruit
The perfect blend! Mixing almonds, peanuts, pecans, pistachios, and walnuts together might be an ideal snack mix, as all have demonstrated the ability to stop hunger in its tracks. Nuts are a goldmine of nutrition , which benefits heart health and the waistline, though one would think that because they are so high in fat, nuts would be more associated with needing to buy larger pants. Several studies show no weight gain when nuts are consumed in moderate portions regularly; indeed, some studies even show an inverse relationship between eating nuts and sporting a muffin top. Nutrition and science experts feel this may be due to the high-satiety effect of nuts' protein, fiber, and fat, and the effects of chewing. Some studies even suggest that the fats in nuts are poorly absorbed. In combination with fruits, your snack gets even better: A randomized study investigated the effects of a fruit and nut snack bar on body measurements, lipid panel, and blood pressure in ninety-four overweight adults. Participants were asked to add two bars daily to their existing diet for eight weeks. The bars totaled about 340 calories. Weight did not increase for the intervention group, suggesting that the bars may have provided satiety; that is, the participants consumed lower quantities of other foods.
Popcorn
Everyone knows that popcorn, without all of that oily butter, salt, or other imaginative toppings, is a pretty healthy whole-grain option. But what is most surprising is that popcorn contains polyphenols that rival the amount found in many of the healthiest fruits and vegetables. Lead researcher Joe Vinson, PhD, reported at the 2012 American Chemical Society convention, held in San Diego, that polyphenol content is richer in a serving of popcorn because it is not diluted as you would find in fruits and vegetables, which contain about 90 percent water. And don't throw away the hulls that are left at the bottom of the popcorn (my fave!)—those have the most polyphenols and fiber of the entire kernel! For comparison's sake, a serving of popcorn contains roughly 300 mg of polyphenols per serving compared to 160 mg per serving for some of the top-ranking fruits and vegetables.
One of the consequences of not eating enough whole grains that are rich in fiber is the increased risk of developing diverticular disease of the bowel. Many who are diagnosed with diverticulosis are often instructed by their physician to avoid such foods as popcorn for fear that one of the kernels may get lodged in an outpouching of the colon called a diverticulum. Ironically, a study in 2008 of nearly forty-eight thousand men found that, over an eighteen-year period of time, there was an inverse association between eating popcorn and other "concerning" foods, such as nuts, and the risk of developing diverticulitis (the inflamed version of diverticulosis)! Furthermore, for those who had diverticulosis, no associations were seen between including popcorn, corn, or nuts and an aggravation of their existing diverticulitis. The authors concluded that the recommendation to avoid popcorn should be reconsidered.
Prunes
A randomized study of forty-five adults found that those who snacked on prunes before eating a meal consumed less dessert and ate fewer calories at the meal. Additionally, the participants reported that they didn't feel as hungry in between the time they ate the snack and had a meal. The researchers behind the study felt that the sensation of satiety was most likely due to the fiber content of prunes. Different snack foods were compared for their effect on satiety, blood glucose, and hormone response. Nineteen adult women fasted and then ate four different snacks that included prunes, cookies, white bread, and water. All of the foods, but not the water, supplied about 240 calories and about the same fat, protein, and carbohydrate, but contained differing amounts of fiber and sugar. Subjects were more satisfied with the prunes versus the cookies. There wasn't a difference in how much was eaten at the meal they consumed after having their snack; however, the prunes resulted in lower glucose and insulin and did not affect satiety-regulating hormones as the cookies did.