The Secret to Satisfying Snacks
Do you ever feel guilty for snacking throughout the day? I am here to tell you that you don't need to! Snacks can be an essential part of your healthy diet. Small snacks can help fight hunger between meals, reducing the urge to binge eat when the hunger gets out of control.
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Including snacks that contain protein, fibre, and/or healthy fats between meals can help you manage your hunger and help regulate your blood sugar levels. This is important for keeping you energized and satisfied so you can focus on your tasks instead of your growling stomach.
Protein, fibre, and healthy fats slow the digestion of the food you have eaten, allowing you to feel full more quickly and for longer stretches of time than if you were to eat a snack containing primarily simple carbohydrates such as potato chips, crackers, or baked goods.
Nutrition Basics
Protein
Many of us already know that getting enough protein is important for building and repairing our muscles. Did you know it is also essential to our immune health? Proteins from food are made up of amino acids, which are the building blocks for most of the functions in our bodies. This is why they are often called the "building blocks of life." Another fantastic benefit of protein is that it can help you feel full and satisfied for lengthier stretches than a snack or meal with little to no protein.
Fibre
Fibre has so many amazing health benefits that I wrote a blog post devoted to it called What’s the Big Deal About Fibre!
Fibre helps with bowel regularity, heart health, gut health, and blood sugar regulation, with the bonus of helping you feel full and satisfied after a meal or snack. Fibre can be found in whole grains, nuts and seeds, fruits and vegetables. With so many options, adding a bit of fibre to your snacks can be easy.
Healthy fats
While we don't want to eat high amounts of fatty foods, including foods containing healthy fats in your snacks and meals can help to reduce hunger for longer. Dietary fats are essential for providing the body with energy, supporting your cells and hormone development, helping to absorb certain nutrients from the food you eat, helping your body regulate temperature, and protecting your organs.
There are three major types of dietary fats: trans fats, saturated fats, and unsaturated fats.
Trans fats increase your risk of heart disease. Avoiding foods that have trans fats, such as store-bought baked goods, has become easier since they were banned from food production in Canada in September 2018.
Saturated fats, found in animal, palm oil, and coconut oil products, should be consumed in smaller amounts to reduce the risk of heart disease.
Unsaturated fats include monounsaturated fats (such as olive or canola oil) and polyunsaturated fats (found in fatty fish, some nuts and seeds, and soybeans). Replacing your consumption of saturated fat with unsaturated fat sources can help reduce the "bad" LDL cholesterol in your blood and help to lower your risk of heart disease and stroke.
Below, you can find some tasty combinations to add to your snack rotation.
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Hummus (protein, fibre) with whole grain crackers (fibre) and carrots (fibre)
Cheese (protein, fat), grapes, and whole grain crackers (fibre)
Plain Greek yogurt (protein, fat) with berries (fibre) and granola (fibre, fat)
Popcorn (fibre) and low or unseasoned nuts (fibre, protein, fat)
Apple slices (fibre) and peanut butter (fat, protein)
Hard-boiled egg (protein, fat) and cucumber slices (fibre)
Slice of whole grain toast (fibre) with mashed avocado (fat, fibre) and tomato slices (fibre)
Slice of whole grain toast (fibre) with peanut butter (fat) and sliced banana (fibre)
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You can also combine more calorie-dense snack foods, like cookies, ice cream, or chips, with more nutrient-dense foods to make snacks that satisfy your hunger and cravings. I advise pairing a small serving of chips/cookies with something containing protein or fibre, such as a small handful of nuts or apple slices.
Bonus: having a healthy snack between meals can also help you meet your daily nutritional needs. Only some meals we eat will be a perfect balance of protein, carbs, and fats. However, we can use our snacks to make up for what we might be missing in our meals.
Looking for a great snack idea? Check out these Hearty Oat and Chocolate Chip Breakfast Cookies.
The information provided is not intended for individual medical advice or medical nutrition therapy, and relies on evidence-based nutrition best-practices for a general population. If you have specific questions or concerns regarding your intake, please contact your healthcare provider or a Registered Dietitian.
