Now that December is in full swing, holiday gatherings are here! With those gatherings come lunches and dinners and snacking times, and sometimes it is easy to lose track of our healthy goals when we are in the presence of our friends and family. Smaller gatherings not during mealtimes with lots of snacks available can be especially tricky for staying on track. Sweet Life Wellness shares this week a guide to healthy snacks that you can offer at your own gathering or bring to a friend’s gathering! Keep reading as Gaithersburg dietitian Kay Loughrey shares healthy alternatives to part and gathering snacks that will help keep you on track with your health goals!
Studies have shown that snacks are high in sodium, sugar, and saturated fat. Even homemade snacks can have these negative impacts. Furthermore, snacks can have benefits and downfalls. Some of the benefits that can come from snacking are a boost in energy, extra nutrients, and help with appetite. Assisting with appetite can help with controlling cravings so that overeating is not as common. Downfalls in snacks can cause weight gain if too many are eaten, skipping meals due to being too full of snacks, and high intake of processed foods. The best snacks are those that are low-fat, complex carbohydrates, and whole foods. Read below for Sweet Life Wellness’s suggestions for healthy snacks!
Healthy Snack Ideas for Gatherings:
~ Hummus, with fresh vegetables and whole wheat pitta bread slices
~ Fresh carrot slices with no-sugar added all-natural peanut butter
~ Fresh fruits such as grapes, blueberries, strawberries, apple slices, or orange slices
~ Various nuts and seeds, such as almonds, walnuts, sunflower seeds, pumpkin seeds
~ Flavored popcorn (Using seasonings and herbs!)
~ Dark chocolate paired with fresh fruits or nuts and seeds
~ Roasted vegetable skewers (With cherry tomatoes, zucchini, and peppers) and hummus
Although snacks can be viewed in a negative way, they can be an especially important part of a healthy daily diet! With consistent and intentional thought towards daily snacks, your goals of living a healthy and joyful life can continue to be a focus and a reality! Read another blog from Sweet Life Wellness on other healthy holiday foods here!
Resources
Harvard T. H. Chan School of Public Health. “The Science of Snacking.” Harvard University. https://www.hsph.harvard.edu/nutritionsource/snacking/ February 2021. Accessed November 10, 2023.
Massachusetts General Hospital. “Why is Eating Healthy Snacks Important?” https://www.massgeneral.org/children/nutrition/healthy-snacks-for-teens. August 20, 2019. Accessed November 10, 2023.
National Library of Medicine. “Snacks for Adults.” MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000338.htm. July 30, 2022. Accessed November 10, 2023.
American Heart Association. “Healthy Snacking.” https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking. October 24, 2023. Accessed November 10, 2023.
U.S. Department of Health and Human Services. “Healthy Snacks: Quick Tips for Parents.” https://health.gov/myhealthfinder/healthy-living/nutrition/healthy-snacks-quick-tips-parents. August 30, 2023. Accessed November 10, 2023.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Karis N. Hicks
North Carolina Central University
M.S. – Nutrition Studies
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