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When approached correctly, snacking can promote health and help manage hunger between meals, but the type of snacks you choose is crucial. Indulging in junk food doesn’t benefit your health or weight goals. Even seemingly healthy snacks might not always enhance your nutrition and energy levels. Violeta Morris, an MS, RDN from Columbus, OH, known as The Concierge Dietitian, discovered that her usual fruit snack wasn’t delivering maximum health benefits. Altering her snacking habits, Morris not only increased her nutrient intake but also lost belly fat. Here’s how she achieved it.
Why Snacking is Important
Feeling hungry can be unpleasant and distracting, which is why snacking is helpful. “Snacking is essential as it aids in maintaining consistent energy levels throughout the day, instead of depending solely on large meals,” explains Morris. “It can help stabilize blood sugar and prevent hunger from becoming overwhelming between meals, reducing the risk of overeating at later times.”
Snacking Can Go Wrong
Snacking should satisfy cravings and keep hunger at bay until the next meal, but it can easily go awry. “Snacking often missteps when it’s unplanned, overly frequent, or consists of foods rich in refined carbohydrates or saturated fats,” Morris notes. “Such snacks can contribute unnecessary calories and cause sudden spikes in blood sugar, leading to crashes that increase hunger, cravings, and mood fluctuations.”
Why Fruit Alone Wasn’t a Good Enough Snack
Fruit is touted as a healthy go-to snack, but there are things to be mindful of. “I used to snack too often on fruit alone, such as a banana or a bowl of watermelon,” says Morris. “While fruit is nutrient-rich, I noticed—through wearing a continuous glucose monitor—that my blood sugar would spike soon after eating it by itself.” She explains, “Although I do not have diabetes, I realized that glucose levels affect how everyone feels. As a dietitian, I support eating fruit for its antioxidants and nutrients, but I recommend consuming it after a meal or pairing it with protein or healthy fat to minimize spikes. Morris adds “This small change also helped me avoid unwanted weight gain and manage my last few pounds I wanted to lose more effectively.”
What to Pair Fruit with for a Healthy Snack
Being strategic about how and when she ate fruit gave Morris the upperhand with snacking. “I didn’t eliminate fruit entirely, instead, I paired it with a handful of Brazil nuts or almonds before eating the fruit,” she explains. “This gave me the vitamins, minerals, and antioxidants from the fruit while also adding protein and healthy fats from the nuts.” She adds, “This combination made the snack more balanced and helped prevent blood sugar spikes.”
How the Change in Morris’ Snacking Habits Helped Her Lose Belly Fat
“By being intentional with snacks—aiming for at least 10 grams of protein along with fiber and healthy fats—I stayed full longer and avoided rapid glucose spikes,”Morris says. “Limiting these spikes reduces the number of times insulin is released throughout the day, which can help the body reduce belly fat and overall weight over time.”
Heather Newgen
