{"id":8394,"date":"2020-05-19T19:00:58","date_gmt":"2020-05-19T23:00:58","guid":{"rendered":"https:\/\/eatrightpa.org\/?p=8394"},"modified":"2021-10-30T03:37:32","modified_gmt":"2021-10-30T03:37:32","slug":"dietitians-snacking-tips-during-covid-19","status":"publish","type":"post","link":"https:\/\/www.eatrightpa.org\/blog\/2020\/05\/19\/dietitians-snacking-tips-during-covid-19\/","title":{"rendered":"Dietitian’s Snacking Tips During COVID-19"},"content":{"rendered":"

By Talia Follador, RDN, LDN<\/p>\n

The COVID-19 pandemic has affected our lives in many ways. An impact that I\u2019ve noticed all over social media is increased snacking due to boredom, stress, and\/or being stuck at home.\u00a0<\/span><\/p>\n

If your snacking (and overall eating) habits have changed during the COVID-19 pandemic, you\u2019re not alone. Read on to learn the benefits of eating snacks and recommendations to optimize your snacks.\u00a0\u00a0<\/span><\/p>\n

Functions of Snacks<\/span><\/h2>\n

Eating snacks bodes many benefits. Snacks help to regulate hunger, energy, and blood sugar, and making a homemade snack can also serve as an opportunity for social connection. Not to mention, eating snacks can help us meet our daily needs for nutrients including protein, vitamins, and minerals, which can support a healthy immune system.\u00a0<\/span><\/p>\n

Hunger Regulation<\/span><\/h3>\n

Eating every 3-5 hours can help to regulate hunger, which in turn can prevent you from over-eating. If you eat three meals per day, eating snacks in between can assure you are eating every 3-5 hours and thus keep your hunger in check.\u00a0<\/span><\/p>\n

Energy Regulation<\/span><\/h3>\n

Calories are, after all, energy. Eating calories throughout the day provides your body with the energy you need to do things such as work, care for your family, exercise, cook, and clean, as well as vital body functions like breathing and keeping your heart beating.\u00a0<\/span><\/p>\n

Blood Sugar Regulation<\/span><\/h3>\n

Glucose (aka blood sugar) is your body’s preferred energy source. Your body has processes in place to regulate your blood sugar, and you can help it out by eating carbohydrates throughout the day balanced with protein and fats. Keeping your blood sugar in an optimal range can help curb hunger and cravings, regulate your energy, and improve your focus.<\/span><\/p>\n

Stress, Emotions, and Social Connection<\/span><\/h3>\n

Reaching for a snack due to boredom, stress, and\/or emotions is a completely normal human experience and can be beneficial in times of stress. Assuring you are eating adequate calories, protein, vitamins, and minerals supports your immune system. As mentioned above, eating snacks in between meals can keep your hunger and blood sugar in check, which can help regulate stress and emotions. Enjoying favorite snack foods that are associated with happy memories can provide comfort. Taking a break from work\/school during the day to make a snack with family or friends can provide an opportunity to connect and create memories.\u00a0<\/span><\/p>\n

When eating snacks, check-in with yourself to understand your motivation. If you\u2019re truly hungry, it\u2019s a go! If you are feeling sad, stressed, angry, or lonely and are reaching for food for comfort, eating may provide only a temporary distraction. What are you actually craving? Perhaps a phone call with a close friend or family member, a leisurely walk to clear your head, or a short session of meditation or prayer will serve you better. If you still eat a snack in this case, remember that it is not a reflection of your morality — it is simply a snack!\u00a0<\/span><\/p>\n

Whatever your motivation, keep reading to find out how to optimize your snacks to fuel your body best.<\/span><\/p>\n

Optimize Your Snacking<\/span><\/h2>\n

At every snack, try to include a carbohydrate source along with either a protein or a fat source. If you can get all three, all the better! All of these macronutrients play important roles in the body, and eating at least two of them at every snack can help you feel more satisfied.\u00a0<\/span><\/p>\n