Snacks are small portions of food eaten between meals. Most people think that snacks are the cause of obesity, whereas snacks function to maintain the body’s metabolism during the break before a large meal. To prevent unwanted weight gain, we can choose healthy snacks that will keep the body from getting hungry until mealtime arrives.
Some Types of Healthy Snacks
In general, snacks are associated with sweet foods, such as cakes, biscuits, ice cream, or popcorn. However, snacks like this contain more fat and high carbohydrates with minimal nutritional value. In fact, there are many healthy snack options sourced from fruits, vegetables, nuts, and grains, as well as low-fat dairy products. Here is a description of some of these healthy snacks, including:
1. Fruits and Vegetables
By consuming these two foods will provide a feeling of fullness with a small calorie intake. Fruits and vegetables also contain vitamins, minerals, and fiber that the body needs.
2. Nuts and Seeds
Thanks to the protein content in nuts and seeds, these snacks will keep you feeling full longer. They also contain healthy unsaturated fats. However, don’t overdo it because they are quite high in calories.
3. Low Fat Dairy Products
Cheese, yogurt, and other dairy products are sources of calcium and protein, as well as vitamins and minerals. For a healthy snack, choose low-fat products. In addition, it is best to choose products that are labeled with no added sweeteners or low-calorie labels.
Whole grain snacks, such as oatmeal, are rich in fiber and complex carbohydrates, which can keep your body energized. According to research, fiber-rich foods are thought to reduce the risk of type 2 diabetes, heart disease, and excess weight. If you don’t like the bland taste of oatmeal, just mix it with nuts.
Benefits of Snacking for Health
Snacking is often considered as the cause of obesity, it turns out that snacks have benefits for body health. Not only in your spare time, when you are doing assignments or working sometimes you will do it while snacking. This habit turns out to have a positive impact, especially if you eat snacks that are rich in protein because it can make your brain performance more active.
Snacking can also help control appetite. Snacks will make your stomach feel full and ward off the urge to eat. Snacking can also make the distribution of calories throughout the day more regular so that your weight becomes more controlled. Metabolism also becomes smoother so that fat is easily burned. The condition is, look for snacks that are rich in fiber such as fruit or pudding.
The snacks you eat while working can turn into energy that makes concentration more focused. Although often seen as something negative, it turns out that snacking also has many benefits. Of course, these benefits are good for your body’s health.
1. Control Appetite
Snacking habits can actually prevent you from eating too much and too much. This is because snacks make your stomach always full so that the appetite that should be there due to an empty stomach is reduced. In addition, snacking can also control your appetite. For example, by snacking on nuts, fruits or puddings that are rich in fiber. Foods rich in fiber themselves are very good for snacking because they can control excessive appetite.
2. Keeps blood sugar stable
Snacking habits can actually help you fill your energy and blood sugar when you are doing heavy activities that can drain your energy. This habit can even help people with diabetes to keep their blood sugar normal. However, for people with diabetes, it is necessary to ensure that the snacks consumed are healthy snacks.
3. Maintaining Nutritional Adequacy in Certain Conditions
Eating healthy snacks such as fresh fruit or nuts can maintain essential nutrient intake if someone has certain conditions. For example, for someone who has an eating disorder so that they cannot consume enough main meals. In addition, eating healthy snacks is also beneficial for those who have no appetite due to illness or are undergoing certain treatments such as chemotherapy.
In addition to these benefits, you also need to know that excessive snack intake can also potentially cause several disorders in the body. For example, such as weight gain, to skipping meal times because snacks can reduce hunger. In addition, consuming too many snacks that have high salt, sugar, and fat content but are low in nutrients can increase the risk of various diseases. Therefore, make sure to choose snacks that are healthy, rich in nutrients, and consumed in appropriate amounts.
Healthy Snack Recommendations for People with Certain Conditions
There are several healthy snacks that are healthy for some people who have dietary restrictions or suffer from certain conditions, namely:
1. Berries
Berries, such as strawberries, cranberries, blackberries, and blueberries, can provide health benefits for people with diabetes and other metabolic conditions. This is because berries are rich in vitamin C, folate, fiber, and anti-inflammatory phytochemicals. In addition, berries, especially cranberries, can also help treat urinary tract infections.
2. Dark Green Leafy Vegetables
Dark green leafy vegetables such as spinach, broccoli, bok choy, and dark lettuce are among the recommended healthy snack choices. This is because these types of vegetables are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. In addition to helping with weight loss programs, consuming dark green leafy vegetables is also good for diabetics.
3. Oranges
Basically, oranges contain vitamin C, carbohydrates, potassium, folate, calcium, thiamin/vitamin B1, Niacin/vitamin B3, Pyridoxine, and various other vitamins that are very good for heart health. Based on its content, oranges are also believed to be able to lower bad cholesterol levels in the blood, making them suitable for consumption by people with hypercholesterolemia.
4. Whole Cereals
Whole grains such as oatmeal, couscous, and brown rice are known to contain high fiber. High-fiber foods can make the stomach feel full longer, thus reducing the risk of overeating. Keep in mind that both late eating and consuming excessive food can cause stomach acid to rise. Therefore, whole grains are suitable to be consumed as a healthy snack for GERD sufferers.
5. Banana
Not only is it useful for strengthening muscles, bananas are also a safe fruit for people with hypertension to consume. This is because the potassium content in bananas can reduce the effects of sodium and lower pressure on the walls of blood vessels.
Tips for Choosing the Right Healthy Snacks
Choose snacks that are low in fat, sugar, but high in fiber and water. Because foods that are high in fiber can keep the stomach full longer. Therefore, fruits and vegetables are certainly healthier snacks when compared to chips and the like. In addition, make sure to consume snacks in the right amount of intensity.
In general, eating a snack that provides about 200 calories and at least 10 grams of protein can help you stay full until your next meal. As for the intensity of your snacking, it will vary based on your activity level and the size of your main meal. If you are very active, you may prefer 2–3 snacks per day, while someone who is more sedentary may prefer one snack per day or none at all.
Well, if you are confused about the right amount or portion when snacking, you should ask a nutrition specialist about this.
