What is snackification?
Snackification is the new trend in eating snacks or small meals throughout the day.
How did snackification become a trend?
Americans have always snacked throughout the day between meals, however because of busy lifestyles and time constraints; consumers are eating more snacks and eliminating eating the traditional three meals per day. According to a study of modern snacking, performed by the Hartman Group- "90% of consumers eat snacks throughout the day, 7% prefer to bypass meals all together, and 80% of all snacking is purposeful-fulfilling a physical, emotional, social or cultural desire; this trend in snacks are smaller in size, eaten between meals, and lower preparation and cleanup compared to meals”. But are we making healthy choices while we snack? Below are healthy ways to incorporate healthy snacks and smaller meals on-the-go.
How can I adopt snackification?
- Schedule Times to Eat. Making time to eat at a specific time can help you throughout the day to commit to scheduling time to eat. To help you stay on track, scheduling a lunch or breakfast date can help you commit to eat on time. Skipping eating can lead to gaining weight and/or slow down metabolism.
- Meal Prep. Schedule a time once or twice a week to prepare and store meals for the week. When on the run, grab your prepared snacks or meals and store in an insulated bag.
- Limit snacks high in fats, sugars and salt.
- Incorporate plant-based food.
- Incorporate high protein snacks such as: Peanut butter, Almonds or Pistachios, Greek Yogurt, 1 hard-boiled egg. It is recommended to eat 5.5 ounces of protein per day.
- Eat fresh fruit and vegetables. Enjoy apples, bananas, oranges, strawberries, blueberries or your favorite fruit handy to keep, limit to 2 cups per day. To incorporate vegetables, slice bell peppers or celery sticks and prepare on-the-go. Limit 3 cups of vegetables per day.
- Buy local. Purchasing items locally saves money and they are fresher. The average produce takes 4 -7 days to reach supermarket shelves and even longer when imported. Therefore, the produce is not fresh when you purchase it. Visit your local Farmer's Market or grocery store look for marketing with "locally grown", "home grown" or "eat local".
- Follow MyPlate Recommendations. MyPlate wins for Snacks, Make a switch to healthier food choices. For example, eating carrots, celery, with a creamy dip, contains193 calories, 5 grams of saturated fats, 317 mg sodium. Replacing the creamy dip with hummus, can remove 137 calories, 1-gram saturated fats, 232 mg sodium, 56 calories, 4 grams in saturated fats and 85 mg in sodium. To learn more about how to make small snack changes go to Choose MyPlate.
- Follow Dietary Guidelines for Americans.
- Choose 100 Calorie Snacks from the five food groups - Such as: Grains-3 cups of air-popped corn (hold the butter!) or 4 crackers, Protein-16 peanuts or Fruit-33 grapes, 1 large apple, ½ cup fruit, Vegetables-20 baked potato chips or Dairy-1 ounce of sliced cheese or 1 cup of Greek yogurt.
- Eating snacks while using the MyPlate recommendations and portion control can help you enjoy the food you like, while making healthier choices, on-the-go!
Chili Popcorn - A Whole Grain Recipe!
Makes: 4 servings
4 cups popped corn
1 tablespoon margarine (melted)
1 teaspoon chili powder
1/8 teaspoon garlic powder (dash)
1. Mix popcorn and margarine in a bowl.
2. Mix seasonings thoroughly and sprinkle over popcorn. Mix well.
3. Serve immediately and enjoy with family and friends.
Serving Size: ¼ of recipe, 92 calories, 8 grams of fat, 1 gram of saturated fat
Recipe Site: USDA – What’s Cooking?
Source: Harman Group. As Snackification in Food Culture Becomes More Routine, Traditional Meals Get Redefined.
Image source: Pexels