Snacks for Meals?

While scrolling Instagram the other day, I saw an ad that read, “Can a cookie replace your dinner?” It was for a “healthy” cookie with fake fiber, sugar alcohols, and protein powder. Is this what we’ve come to? Hard pass.

I get it. Now that the pandemic isn’t as big a threat to our health, Americans have returned to “life as usual.” The popularity of taking time to cook meals at home has waned as people have resumed their busy schedules. Rather than full meals, many individuals have turned to convenience, and grab-n-go items are on the rise. CNN reports that snack sales have increased 50% over the past five years.

Co-founder and director of The Food People (a UK-based think tank that analyzes food trends and new product developments), Charles Banks, notes we’ll be looking for more sustainable food sources and inexpensive, convenient items. One such trend is having snacks for dinner.(1)

When I think of snacking, I think of the small items I graze on throughout the day, like fruit, nuts, yogurt, cottage cheese, etc., that won’t spoil my dinner. Snacking instead of sitting for a meal is the new black. Let’s take a look at the pros and cons.

Pros

• For starters, snacks help make a better nutrition outcome. One study found that fruit and vegetable consumption improves if snacks are eaten earlier in the day.(2)

• Convenience. Snacks can be non-perishable items like half a peanut butter sandwich, a trail mix, or a protein bar. One study found that a 200-calorie nut-based protein bar did not impact the risk for weight gain.(3)

• Snacks are a better alternative than completely skipping a meal. A 2020 food and health survey found that 25% of Americans skip lunch.(4)

• Kids can make up for missing nutrients in their diet, such as calcium, iron, and fiber, through snacking.

Cons

• Undesirable weight gain or elevated blood sugar if high-calorie or high-sugar snacks are eaten too often.

• Choosing ultra-processed, low-quality snacks. These add fat, sugar, sodium, and calories, but not much “food in the food.” They may also alter taste buds and increase your preference for these foods.

• Cost. Snacks can be expensive. Protein bars can cost anywhere from $1.50 to $4.00 each.

• Less family meal time. Sitting down for family meals reduces depression, substance use, and chances of risky behaviors.(5)

Here are 8 nutritious grab-n-go snack ideas:

1. Trail mix of lightly salted nuts or seeds, Cheerios, raisins, or dried cherries

2. Protein bar- look for those with ten or more grams of protein, 3 grams or less saturated fat, and 8 grams or less added sugar

3. Light string cheese and whole grain crackers

4. Greek yogurt and grapes

5. Apple, grapes, banana, or berries with cheese or nuts

6. Turkey and cheese roll-up in a whole wheat tortilla

7. Hummus and olives with whole-grain pita chips

8. Dates with peanut or almond butter

Lisa Andrews, MEd, RD, LD

Handout on snacking

References:

1.    A global food trends and ideas agency | thefoodpeople

2.    Barrington WE, Beresford SAA. Eating Occasions, Obesity and Related Behaviors in Working Adults: Does it Matter When You Snack? Nutrients. 2019 Oct 1;11(10):2320. doi: 10.3390/nu11102320. PMID: 31581416; PMCID: PMC6835708.

3.    Njike VY, Kavak Y, Treu JA, Doughty K, Katz DL. Snacking, Satiety, and Weight: A Randomized, Controlled Trial. Am J Health Promot. 2017 Jul;31(4):296-301. doi: 10.4278/ajhp.150120-QUAN-676. Epub 2015 Nov 11. PMID: 26559707.

1. International Food Information Council. 2020 Food & Health Survey. 10 June 2020. https://foodinsight.org/2020-food-and-health-survey/. Accessed Sept 28, 2020.

5.    Harrison ME, Norris ML, Obeid N, Fu M, Weinstangel H, Sampson M. Systematic review of the effects of family meal frequency on psychosocial outcomes in youth. Can Fam Physician. 2015;61(2):e96-e106.