Nutrition experts emphasize that snacking, when done thoughtfully, can enhance daily energy levels and support overall health. It can manage blood glucose levels, aid digestion, and bridge nutrient gaps in one’s diet. According to Emily Wilcox Gier, a dietitian and associate professor in the Division of Nutritional Sciences at Cornell University, making smart snack choices can help individuals meet dietary goals related to vegetables and whole grains.
What Constitutes a Nutritious Snack?
An ideal snack incorporates at least two of the three essential macronutrients: protein, carbohydrates, and fat. For instance, starting with a slice of whole grain or sourdough toast, which provides carbohydrates, can be complemented with toppings like avocado, peanut butter, or bean dip, offering healthy fats or proteins.
Flavor plays a key role in snacking satisfaction. Combining salty and sweet elements or mixing crunchy textures with smooth options can elevate the experience. Shana Minei Spence, a New York-based dietitian and author of “Live Nourished,” notes, “The joy in eating comes from different types of textures and tastes.”
Determining the Right Portion Size
While snacks should generally be smaller than meals, there is no universal serving size. Individual factors such as the duration between meals, physical activity levels, and personal health conditions dictate appropriate portion sizes. The calorie range for snacks is typically between 200 and 400 calories.
To gauge the right size, Gretchen Wallace, a dietitian based in Saint Louis, recommends using a hunger scale. On this scale, a snack should ideally leave you feeling around a 7—satisfied but not overly full—preparing you for your next meal.
The Advantages of Homemade Snacks
Simple snacks like a piece of fruit paired with string cheese or vegetables dipped in hummus can provide essential nutrients while being easy to prepare. Making snacks at home offers several benefits, including cost savings compared to store-bought options and the ability to create healthier choices.
Batch-prepared snacks can help avoid the temptation of reaching for ultra-processed options from vending machines, ensuring that individuals have satisfying and nutritious alternatives available when hunger strikes.
This guide, developed in collaboration with The New York Times Cooking and several nutrition experts, aims to make snacking both enjoyable and beneficial. By focusing on nutritional balance, portion control, and homemade options, individuals can transform their snacking habits into a healthy practice.
Understanding the science behind healthy snacking not only enhances personal well-being but can also foster a more diverse and satisfying diet.