It is the middle of the afternoon when they suddenly hit you: hunger pains. Your stomach is growling and it is just about time for a snack. This is where the bad habits come in. Should you eat the apple or the donut or nothing at all? Paula Nyman, R.D., L.D., is a dietitian at the Renew Eating Disorder Recovery Center in Olathe. Here are some of Nyman’s tips for smarter snacking:
Eat breakfast. “Eating as soon as possible after rising is a great strategy for establishing good hunger patterns,” Nyman says. If you skip breakfast, your body is left to run only on fumes, according to www.WomansHealthMag.com. Your body will then desperately crave massive amounts of food, causing you to overeat later in the day.
Make mini meals. “Looking at a snack as a mini meal is a helpful picture for picking snack foods,” Nyman says. Try to incorporate a healthy balance in your snacks as well as in your meals. Some snack ideas that Nyman suggests are a half sandwich with a handful of nuts, or a piece of fruit combined with cheese or a mug of cereal.
Look for protein. Foods containing protein stabilize your blood glucose levels longer than foods containing only high amounts of sugar. Make sure to include protein not only in your main meals, but in your snacks as well. Your hunger will be stabilized for longer periods of time, eliminating cravings and overeating in the long run.
Don’t feel bad. Don’t look at foods and label them as “unhealthy.” Nyman says that if you label foods as unhealthy, this will cause you to feel bad about your eating behaviors. If your stomach is growling and your blood sugar is low, it is better to eat something less nutritious than to wait hours until your next meal.
Amanda Blue is an intern for KC Parent Magazine. She is a sophomore at the University of Kansas where she is studying Journalism.