When snacking makes sense
You’ve probably been told for years to be careful with snacking, as it will usually put the pounds on you. And you can probably still hear the voice of your mother saying, “No snacking between meals!”
That may have been good advice when you were younger, but it now depends on your age and what types of snacking you do.
Recent research has been showing that you can be a healthy adult in your 60s or older but still die due to low calorie, protein, and carbohydrate intakes. In short—not eating enough of the right foods. And there are different reasons for why we aren’t getting enough proper nutrition and calories, causing us to lose weight without trying and become malnourished.
Some of us become too sick to cook for ourselves or have another limiting medical or physical condition. Others just aren’t as hungry as they were when they were younger. And still others can’t afford as many groceries or are challenged in getting out to a store to get them in the first place.
One study shows that snacks are an important source of calories and nutrients for older adults, giving them a nutritional edge over people who don’t snack.
A national health and nutrition survey was done that included 2,000 adults who were over the age of 65. Of those 2,000, 84 percent said that they snacked in addition to eating their regular meals. Those snacks made up about 25 percent of their daily calories and carbs and at least 14 percent of their total protein intake.
What does this mean to you? Well, if you’re having any of these challenges in getting enough to eat—consider adding a couple of snacks. Aim for enjoying a snack at 11 a.m. and another at about 4 p.m.—times when you’re most likely to experience an energy slump.
That doesn’t mean I just gave you license to sit down with a whole bag of cheese curls or a carton of Ben and Jerry’s, though you can still treat yourself to a little of anything—in moderation!
You’ll want to use the same common-sense guidelines that I know you always use when making all of your food choices. A banana, some red-pepper slices, a handful of raw almonds, pecans, or walnuts, some peanut butter on a whole-wheat cracker, a serving of cottage cheese—you get the idea.
And although I always like to think first in terms of food, consider including one of many so-called “green drinks” to your snack plan. These are nutrient-rich, low-calorie, whole-food supplements that supply a wide variety of valuable vitamins, minerals, and antioxidants. Check out products from Garden of Life, New Chapter (such as Berry Green), or Health Force International to find one that appeals to your tastes.
As a side benefit, these green drinks and the healthy snacking will help keep your energy balanced throughout the day.
