Snack Attack

Whether snacks are good or bad for you seems to be an open question. Some studies show an association with weight gain, others not. Snacks can lead to lower quality diets, or higher. What’s going on?

The pros & cons of snacking come down to individual factors. What snacks are you choosing?  Why do you snack? How do snacks fit into your overall eating pattern?

Nutrient dense snacks can help curb appetite between meals and prevent overeating at the next. They can even fill nutrient gaps if chosen wisely.

On the other hand, many snacks are low in necessary nutrients, while high in fat, sugar, and sodium. Frequent consumption of these types of snacks can lead to undesired health outcomes. If snacks are large, you may not have an appetite for the next meal, eating less or skipping it entirely, thereby missing important nutrients.

Unfortunately, media exposure works against us. Of the 14 billion dollars the food and beverage industry spends annually on advertisements, 80% features items high in sugar and fat.

To make sure your snacking falls into the helpful category, counteract that influence by applying familiar mealtime strategies.

Meal Planning

Meal planning is a proven strategy for maintaining healthy eating patterns. You can plan your snacks as well! Not that you must decide that you’ll eat a cup of low-fat cottage cheese with blueberries at exactly 10am on Tuesday.

You can, or you can simply have the makings of several nutritious snacks on hand. When hunger strikes, grabbing one will be as easy as grabbing a bag of chips. If you pack a lunch for work, try packing a snack or two as well.

Remember that whole foods tend to provide longer lasting satiety. These foods contain fiber, protein, water, or a combination.

Mindful Eating

Mindful eating is the specific application of mindfulness to the act of eating. Mindfulness is a centuries old practice and part of many religions. It encourages focus on one’s thoughts, emotions, and physical sensations, without judgement. The goal is awareness only.

To apply the concept to snacking, start by asking yourself a few questions before you dig in. Are you truly hungry? (Or are you bored? Or stressed?) Then give some thought to what will actually satisfy your hunger. If you choose yogurt but wanted popcorn, you may end up eating more than you really need.

Takeaways: Avoid falling for “health halos.”

Read beyond the front of the package. Plan ahead. Snack mindfully.

Whatever you choose to snack on, pay attention to the experience, without judgement. If you decide to indulge a craving for cookies or chips, don’t hide in the pantry. Decide on a serving. Put it on a plate or in a bowl. Sit down, focus on textures and flavors, and you enjoy it.

Going Crackers

Generally, we group crackers into that broad category of “bad snacks.” Recently, the market has grown to include an ever-expanding subgroup of “healthy crackers.” But are they better for you? Let’s explore!

The cracker aisle is certainly full of products with high saturated or trans fat content, high sodium content, and low nutrient content. There is also an increasing variety of healthier choices. Different options seem to pop up weekly, from classic brands and newcomers alike.

If you’re looking for a better substitute, be sure to look beyond the front of the box! Check labels! Seek a product with at least 2 grams of fiber and 2 grams of protein per serving. The ingredients label is also instructive.

The color of the cracker doesn’t tell you what’s in it! A whole-grain cracker should list a whole grain as its first ingredient. A nut or seed cracker should list those nuts and seeds as their first ingredient(s).

Remember that products certified as gluten-free or organic may or may not contain high nutritional value. Read those labels too!

What you put on your cracker is another consideration. If the cracker is the whole snack, be sure it provides some fiber and protein. If you are topping with or dipping into a high protein or fiber companion, you may consider an overall balance.

The chart at the end of this article features a comparison guide for a few representative cracker brands. The columns include some key nutrient categories: calories, fat, sodium, protein, fiber, and added sugar. The final column contains price per ounce. These are based on online results and may vary based on where you shop.

Of note, the serving sizes are listed by weight since the sizes of individual crackers vary greatly.

Each of us may look at this chart and come to a different conclusion about which cracker best fits our health goals and our budgets.