Healthy Weight Week Tip: Smart Snacking

January 22, 2025 / Get Well

Observed from January 19 to January 25, Healthy Weight Week is a great opportunity to renew our commitment to maintaining a healthy lifestyle. The discussion opener encouraged our NOVA community to explore the benefits of mindful eating. The next item in the series focused on hydration—an often-overlooked but essential component of weight management and overall well-being. Now let’s consider the role of snacking in a healthy weight regimen.

In our busy professional environment, thoughtful snacking can play a vital role in maintaining a healthy weight. Unplanned snacking or choosing less nutritious options can add unnecessary calories and work against our wellness goals. But fear not! Snacking can actually be a healthy part of your routine when done right.

The National Institutes of Health (NIH) research shows that strategic snacking can help regulate blood sugar, prevent overeating at meals and support sustainable weight management. 

Simple Strategies for Smart Snacking:

  • Plan Ahead: Avoid impulsive choices by preparing snacks in advance. Pack them for work; have a small, frequently restocked “stash” in your workspace; and keep healthy options readily available at home.

  • Create a Balanced Plate: According to USDA’s MyPlate guidelines, create a balanced plate even for snacks. A nutritious snack should include at least two food groups and provide a balance of:
    • Protein for satiety (e.g., low-fat dairy, nuts or legumes)
    • Complex carbohydrates for sustained energy (e.g., whole grains, fruits)
    • Healthy fats to promote satisfaction (e.g., avocado, nuts, seeds)
    • Fiber-rich foods to support fullness (e.g., vegetables, fruits with edible skins)

  • Portion Control: Be mindful of serving sizes. Use measuring cups or small containers to prevent overindulging.

  • Nutrient Balance: Combine different food groups for a well-rounded snack. Here are some inspiring ideas:
    • Pair fruits with nut butter: This classic combination offers a delightful mix of carbohydrates, protein and healthy fats.
    • Yogurt with berries and nuts: A protein and fiber punch with a burst of antioxidants.
    • Whole-grain crackers with cheese: Provides complex carbohydrates for sustained energy and protein for satiety.
    • Veggies with hummus: A delicious and nutritious option packed with fiber and healthy fats.

  • Mindful Snacking Practices: Incorporate these habits aligned with the principles of mindful eating:
    • Take a true break from work while snacking
    • Eat without screens or distractions
    • Check-in with your hunger levels before and after snacking
    • Stay hydrated throughout the day to avoid confusing thirst with hunger

Remember, healthy snacking is all about making smart choices that nourish your body, help you feel your best throughout the day and support your healthy weight goals.

Check the daily flyer every day this week for more Healthy Weight Week tips. Tomorrow, we will explore how identifying stress triggers and addressing them proactively can aid in your weight management journey.

*As you are on your wellness Journey, please consult your medical provider, who knows your health history. This information is not meant to be prescriptive.

Photo with four little bento boxes filled with healthy foods like carrots, grapes, little healthy wraps, nuts, and fruits. A text banner at the bottom has a green background with the words "Healthy Weight Week."

 

Submitted by:
Dahlia Henry-Tett, Chief Wellness Officer (CWO), employeewellbeing@nvcc.edu