What’s Your Snack Habit?

As we continue to roll through summer, I often hear from people within my circle of being out and about more often, or having challenging work schedules which prevent them from eating well all of the time, and/or needing to resort to more snacking than actual sit down meals.

So is this healthy? Should you be sticking to three square meals during your day? Or are having smaller mini-meals (snacks) an O.K. fit for you?

There seems to be a new article or “study” on this topic with each passing year, and the truth is, over the last few decades, North Americans have resorted to more snacking behaviours compared to the sit-down meals. If you fit into this category, it really is fine, but what we do have to acknowledge is the importance to still maintain healthy snacking habits. “Snack Foods” like cheese and crackers or hummus and chips, “granola bars”, those fruit and nut-filled take-out muffins, or the ever-popular “fruit snacks” can be packed with a ton more calories or poor quality nutrition compared to what you would be better off at having, even though the marketing gurus do an exceptional job at making you think it’s that ideal snack for you that will keep you running during your day. Though in a perfect world everyone would be making everything from scratch at home and packing along a lunch bag with an ice pack, I do recognize the hustle and bustle of many individuals’ days and the need to support people as they implement healthy lifestyle habits.

So whether you’re in the car, on the go 14 hours of your day, getting ready for a day trip to the water park with your family, hitting up a road trip, or like me, moving from teaching a fitness class, to seeing clients, possibly my own workout and then a presentation, take these tips along with you. Remember, start with one. Aiming to change everything at once may excite you and get fired up, but we want to set these habits one or two at a time so that they become ingrained into your auto pilot, just like brushing your teeth every night!

1. Hit the day off on the right note! I get it, the bed is more comfy in the morning, your finger fits perfectly on the snooze button, you feel a little nauseous in the morning, you hit the ground and start running. I have heard and seen all of these types of people, but remember – when you do finally hit the ground running (even if you are a bit delayed), what do you expect to fuel that? Start somewhere, even if it’s a fruit. If you can pack something the night before (peanut butter and banana wrap, overnight oats, pre-made shake), that would work too, but start somewhere. If you do have time in the morning to make your kids breakfast, don’t forget about yourself. They’ll appreciate that sit-down breakfast so much more too. Protein and complex carbohydrates will help kick start your day here, so ultimately that’s the direction you want to head in.
2. Hydrate! Don’t forget your H-2-O! Most people don’t drink enough throughout the day, so grab your favourite bottle and carry it around like a security blanket! This will not only help to keep you hydrated and satisfied, but also encourage little bathroom breaks, keep your insides flowing, and prevents dehydration.
3. Protein + Carbohydrate + Healthy Fat. Whether you’re having a snack or meal, this is what you want to consider to ensure you are satisfied and properly fueled until your next meal or mini-meal. Remember calories do count, so if you’re a snacker, having 4 to 5, 500-calorie snacks in the day may hinder goals you are trying to reach. Check here to start you off on some great go-to snacks to have ready in your refrigerator, freezer, or pantry shelves.
4. It is best to listen to your body – yes! I truly believe in intuitive eating. However, as you gain the momentum of this, it is important to not wait too long between meals to eat. That is, if you know that you may lose a little control when you finally hit home and haven’t set your auto-pilot to making a balanced meal consisting of Carb + Protein + Healthy Fat, then it may suit your purpose to have a small snack as a back-up plan.  In other words, try to eat every 3 to 4 hours!
5. Have a back-up. If you are someone who’s day may roll one way within the last minute, you may want to consider packing an extra snack or having a plan for when you return home. If you have to scope out the healthy options when dining out, that’s also a possibility as I find more options for those who need to use the support of healthy dining out from time to time.  Making a go-to list of quick picks and setting your fridge and freezer up for success would be very helpful here!  These little guys are always in my freezer! Not only do they pack a punch of energy in a small bite, but they are tasty and satisfying too!
6. Write it out. What are you already doing so successfully? Acknowledge this and remember to set a new goal that you think may be a little tough, but so worth it in the end.

Here it comes – planning! We have to plan wisely. Knowing what your body needs is for you to recognize, however, sitting down with a dietitian can be one of the keys to success in helping you reach your goals!