Snacks versus Treats (August 5, 2014)
Last week in my article on stress eating, I mentioned the use of snacks and I want to elaborate on that notion a little. We tend to use the terms “snack” and “treat” interchangeably, which gives entirely the wrong idea about snacks.
Three to four hours after a meal your stomach tends to empty out and your blood sugar drop uncomfortably low, and at that time a snack – a small portion of food that you eat to get you through till your next meal -- is often a very good idea. A treat is – well, it’s something you allow yourself to eat that you like but you normally don’t eat because you know FULL well that it is Not Good For You. When you need a snack but you eat a treat, you can get into trouble – processed and/or sugary food can briefly spike your blood sugar up only to crash it down again, leaving you hungrier and thus more likely to eat poorly than you were before.
A good snack ought to include a little protein and fat AND some complex carbs to raise your blood sugar and energy level stably and decrease your hunger. About 150 calories worth of food is just about right for that purpose. As for what to snack on:
You get the idea. Also, snacks ought to be planned ahead of time so you can just grab them and eat them without thinking about what’s might be available in the local vending machine. They can be a very productive addition to a healthy diet, and of even greater assistance in an unhealthy one.
--dr. diane holmes
Copyright © 2014
Last week in my article on stress eating, I mentioned the use of snacks and I want to elaborate on that notion a little. We tend to use the terms “snack” and “treat” interchangeably, which gives entirely the wrong idea about snacks.
Three to four hours after a meal your stomach tends to empty out and your blood sugar drop uncomfortably low, and at that time a snack – a small portion of food that you eat to get you through till your next meal -- is often a very good idea. A treat is – well, it’s something you allow yourself to eat that you like but you normally don’t eat because you know FULL well that it is Not Good For You. When you need a snack but you eat a treat, you can get into trouble – processed and/or sugary food can briefly spike your blood sugar up only to crash it down again, leaving you hungrier and thus more likely to eat poorly than you were before.
A good snack ought to include a little protein and fat AND some complex carbs to raise your blood sugar and energy level stably and decrease your hunger. About 150 calories worth of food is just about right for that purpose. As for what to snack on:
- peanut butter on celery or apple slices; or
- a piece of fruit plus a small handful of nuts; or
- raw veggies and hummus; or
- plain UNSWEETENED yogurt with dried fruit and/or nut topping; or
- whole grain crackers plus cheese.
You get the idea. Also, snacks ought to be planned ahead of time so you can just grab them and eat them without thinking about what’s might be available in the local vending machine. They can be a very productive addition to a healthy diet, and of even greater assistance in an unhealthy one.
--dr. diane holmes
Copyright © 2014