Snacks for the Health Conscious Gastronome

We've all been there. It's been a long day at work or school. You woke up feeling extraordinarily groggy, hit snooze three times (or was it twelve?), and realized that all of your laundry was in a soggy heap at the bottom of the washer. Your boss, or overly strict biology teacher, shouted at you twice. You didn't finish everything that needs to be done, and now you have an evening agenda full of work. Upon arriving home, you see that your dog had an accident on your brand new carpet. It's been rough. What do you need to keep you going?

I suppose that is a rather subjective question. Some people like to workout at the conclusion of the day for a little boost of endorphins. Others find that reading a book, watching a show, or playing a game aids them in unwinding. Everyone is different. And yet, there is one activity that the majority of the American population engages in, whether after a hard day, to relax, or to provide themselves with some additional energy. What is this activity? Snacking.

Mintel.com tells us "nearly all Americans (94 percent) snack at least once a day. What is more, half (50 percent) of adults snack two to three times per day with 70 percent agreeing that anything can be considered a snack these days" (Mintel Press Team).  Sometimes, snacking can be emotionally or stress driven. Other times, consumers seek to satisfy a craving, or eat because they are bored. Meredith Melnick's article "Snack Attack! Americans Are Eating More Between Meals," which can be found at Time.com, elaborates on the rise of snacking in our society: "Analyzing data from four nutritional surveys conducted between 1977 and 2006 by the U.S. Department of Agriculture and the Centers for Disease Control and Prevention, the study found that Americans went from eating an average of 3.8 meals and snacks a day to 4.9 a day over the last three decades - a 29% increase." Melnick explains that our ever growing snacking habits are due, in part, to "the food environment: food is everywhere and snacking has become an acceptable norm."

I can attest to this so-called "food environment," simply by pondering the way food and eating are now regarded in schools. When I first began school, we were forbidden from eating in the classroom, unless the teacher specifically indicated that it was time for a snack. Yes, this may be because we were messy kids, but also because it was considered disrespectful to eat during a lesson. Additionally, lunch was only a few hours away. Couldn't we hold off until then? Now, however, I see someone eating a snack in nearly every single one of my classes. Kids drink smoothies in first period English, gobble up a protein bar before their dance elective, or shovel some Skinny Pop into their mouths while taking notes. In my creative writing class, our teachers even hand out snacks - sometimes, we get bags of Ruffles, and others, king-sized M&Ms. Yes, we certainly live in a food environment.

I am by no means against snacks. They are great if you need a little something during the day, so long as you are making sure to eat mindfully. But I do see a flaw in the way snacks are regarded, particularly in the United States. In a country that places great value on convenience and instant gratification, the snacks available to us are often pre-made, pre-packaged, and loaded with ingredients we don't always want in our bodies. Consider a pouch of Welch's Fruit Snacks. They are freaking delicious. I know this, because I used to have them nearly every day back in elementary school. Unfortunately, they are not as good for you as they are tasty. According to spanglercandy.com, 1 pack of Welch's Fruit Snacks - Fruit Mix Fun Size is 45 calories and contains 7 grams of sugar per serving. For reference, livestrong.com tells us that one gram of sugar contains 3.87 calories. Seven grams of sugar multiplied by 3.87 calories equals 27.09 calories. This means that over half of the calories present in Welch's Fruit Snacks are sugar. Moreover, spanglercandy.com provides information that each of these fruit snack packs contains 11 grams of carbohydrates. If there are four calories in every gram of carbohydrate (SFGATE), we know that the 45 calorie pack of yummy gummies gets 44 of said calories from carbohydrates, including sugar. Doesn't sound like a very satiating snack, does it? With no fat or protein, these mouthwatering treats are sugar bombs in disguise, and will not tide over your hunger for very long.

These are the sorts of options we have in America. These are the snacks we are feeding ourselves and our children. Sure, it's fine to have a treat now and then! One pouch of Welch's Fruit Snacks will not kill you. But eating them constantly over the course of the day? Now that could have lasting impacts.

It's hard for people to find snacks that check all of the boxes these days. Of course, we want them to taste good. And convenience is always nice. But nutrition is crucial, too. For these reasons, I have compiled a list of health conscious snacks for you all. Some require more work than others, but many can be meal prepped during the weekend for accessible week day food. Some say you can have your cake and eat it, too. I say you can have your snacks and eat them, too, knowing that you're filling your body with wholesome food. With any luck, my list will help you through those long, rough days or  through your crazy biology teacher's lectures. Do and eat what works for you!

Snacks for the Health Conscious Gastronome
- Sliced bell peppers and baba ganoush. You can make your own baba ganoush, a lovely eggplant dip, or buy some at your local super market.
- Whisps. These disks of baked Parmesan cheese are absolutely delicious! My family purchases them at Costco.
- Full-fat yogurt. Make sure to buy unsweetened yogurt with a low sugar content; you can always add sweetener with monk fruit or honey later. I'm a fan of the brand Black Sheep Yogurt, which I will mix with olives and sun-dried tomatoes for a savory snack, or monk fruit and blueberries for something sweet.

- Berries. Fruits are great snacks, but sugar content varies greatly between, say, a mango and a handful of blackberries. Raspberries, blackberries, and strawberries are among the fruits that you can enjoy without breaking the sugar bank. Kiwis, avocados, and grapefruits are pretty great, as well.
- Nuts. I'm a huge fan of nuts like almonds, pecans, and macadamia nuts. Occasionally, I'll even enjoy peanuts, which are technically legumes... but they're delicious. Just make sure you're not snacking around folks with nut allergies!
- Tillamook Snack Portion Cheeses. I guess Costco is my favorite place to get cheese, as I buy these along with Whisps. The ingredients in Tillamook cheeses are quite high quality, and taste fabulous! These are extraordinarily convenient snacks.
- Veggies. Take ten to twenty minutes out of your Sunday to slice up some bell peppers and zucchini, wash a couple of handfuls of cherry tomatoes, or prep any vegetable of your choice. You'll have a fridge full of healthy snacks for the week!
- 1/2 an avocado. This snack falls into some of the above ideas, but a simple avocado half drizzled with lemon juice, olive oil, and sprinkled with sea salt can be quite yummy. I'm not the biggest fan of the texture of avocados alone, but every now and then I'll enjoy them as a snack.
- A cup of tea or coffee with a sliver of grass-fed butter or some MCT oil. A fat-filled snack sure to keep you full for awhile, this one is perfect for a cold winter's day.
- Purely Elizabeth Coconut Cashew Grain Free Granola. My dad absolutely loves this granola with a splash of almond milk or heavy cream. We actually had to stop buying it because he was going through it so fast!

- A few squares of dark chocolate. I think it's kind of ironic that we live in a society where romaine can kill you, but chocolate can be healthy. Make sure you purchase chocolate with a cacao content of 75% or above for a more satiating, lower sugar option. If you are able to, I'd suggest buying Fair Trade Chocolate. Green & Black's Chocolate and Endangered Species Chocolate are two great brands - you may as well help the world while indulging!
- Primal Kitchen Dark Chocolate Almond Collagen Fuel Bars are pretty awesome. They are a little bit expensive, and have a higher sugar content than I would typically eat. However, all of this sugar is natural. There is a huge difference between consuming foods with refined, processed, and added sugar. Primal Kitchen bars have stellar ingredients, and on the whole are superb snacks.
- Wholly Guacamole Minis are amazing! A simple, pre-made avocado spread, I can eat these by the spoonful. However, you can also spread the guac over Whisps or flax seed crackers, or use it as a dip for vegetables.

- Boiled Eggs. I actually loathe hard boiled eggs. You know the kind I'm talking about - dry, crumbly yolks, rubbery egg whites... bleh. Instead, I make soft or medium-boiled eggs; this way, the yolk remains creamy and the egg white has a delicate, silky texture. Just remember to place your eggs in cold water immediately after cooking!
- Low-Carb Chocolate Brownie Energy Bars. This recipe is nothing short of stellar! Meal prep these over the weekend for a delicious, wholesome snack.
- You can't go wrong with a simple Chia Seed Pudding. The night before, mix 2 Tbsps of chia seeds, 1-2 Tbps of sweetener, and 1/2 cup of a milk of your choice together. Allow the chia seeds to bloom in the fridge over night. Stir before for eating, and enjoy the next day!

There you are, everyone. I do hope you learned a bit about snacks and food in today's post, and that you'll enjoy some of these snack ideas! My philosophy is that food doesn't need to have ingredients  - it can be the ingredient. However, on the rare occasion that you are presented with a pouch of Welch's Fruit Snacks, go ahead and enjoy them. Life is short. It's perfectly okay to indulge every now and then. Happy snacking!

What's your favorite snack?
- Maya


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