By Dani Renouf, RD, MSc, CDE
When you are managing your overall health, while juggling other personal and work-related responsibilities, the hours can go by in a flash before you realize you have not had a chance to fuel up with some nourishing food. Suddenly, that feeling of hunger hits, and there is not much notice to put together something that is in line with nutrition goals. During times of excessive hunger, the body’s natural response is to choose something decadent, salty, or sweet.
On the flipside, snacking habits can be a great way to round out your nutrition, especially if you missed out on some protein, calcium, fibre, fruit, or veggies at another meal. There is nothing like a snack to give us a chance to make up the difference!
The belief that snacks are unhealthy or interfere with meals is only a matter of choice. If we consider what we choose for snacks and the time of day we take a snack break, we can actually help improve our overall health and nutrition.
Some of the many benefits of snacking include:
- Increased energy. Having snacks during the can help increase physical performance and mental concentration. For example, if you are doing some physical activity, taking the time to replenish with a snack afterwards is very important in the recovery process.
- Improved nutrition. In addition to maintaining good energy levels, snacks also help meet nutrition needs for protein, calcium, fibre, fruits, and vegetables. You can mix and match snack options as follows (choose 1-2 from the following options):
| Protein | Fibre | Fruit and Vegetables |
| 1 egg | ½ cup cooked oats | Any kind you enjoy! |
| 1 cup low fat dairy (milk/yogurt) | 1 Tbsp seeds | |
| 1 Tbsp nut/seed butter | 1 slice whole grain bread |
- Portion Control and Meal Balance. Whether it’s at home, or while travelling, snacks that are balanced can ensure your meal portions are more balanced, and that you are fueling at the right time for the best results, including protecting your muscle mass, and preventing unwanted weight gain.
Want to try a snack that is easy to make? How about these delicious energy bites!
Nutrition Tip: You can freeze the extra portions of the energy bites for later and pull them out of the freezer right before you enjoy them. They also make a great contribution to a potluck dinner, or a pretty homemade gift for the holiday season.