Smart Snacking: 10 Delicious Options for Health-Conscious Eaters

Snacks not only satisfy hunger but also supply nutrients. They can be as important as meals, but the effects can significantly vary depending on what kind of snack you eat and when. We looked into the importance of daily snacks, what snacks are good for our health, and if there are any precautions to take.

Are dried fruits good?

Are you one of those people who snack on dried fruits like prunes or mangoes, thinking they’re healthier than chips? Dried fruits are dehydrated, so their nutritional components are concentrated. However, if you eat them without moderation, you can consume more calories than your daily requirement and gain weight. This is because dried fruits contain more sugar than their fresh counterparts. Also, you need to take caution because they often contain sugar or various sweeteners, causing a hike in blood pressure in case of habitual consumption.

Recommended snacks for teenagers

The daily recommended caloric intake for teenagers is around 2500-2700 calories, higher than other age groups. Instead of snacks high in sugar, such as chips, ice cream, and tteokbokki (spicy rice cakes), balanced snacks like sandwiches and kimbap (rice rolls) are recommended. Also, as calcium, a nutrient that constitutes bones, is important, it is also good to drink low-fat milk.

What about pregnant women?

If you’re pregnant, eating any snack you want can increase the likelihood of obesity during pregnancy. A green and yellow vegetable salad, which contains rich folic acid that aids fetal development and prevents miscarriage, is suitable. A balanced diet is vital during pregnancy, so snacking on foods you don’t usually enjoy is okay. As you may lack protein, consuming eggs, quail eggs, meat, etc, is recommended.

Women in menopause

For women going through menopause, roasted black beans are recommended. Menopause is a period when the level of the female hormone estrogen decreases, increasing the likelihood of facial flushing, osteoporosis, obesity, etc. Black beans are rich in isoflavones, which effectively alleviate facial flushing. They are high in protein and low in calories, making them suitable as a snack.

Snacks for older people to consider

For older people, it’s better to have snacks regularly as if they were meals. As aging weakens digestive functions, it’s better to supplement with snacks rather than forcibly increasing meal portions. As older people tend to consume more vegetable-based meals, snacks rich in calories, like cheese or nuts, that provide sufficient unsaturated fats are recommended.

The type and amount of snacks are also important

The type and amount of snacks you consume are also necessary. Overeating can lead to obesity or hyperlipidemia. It is appropriate to consume about 150-200 calories of snacks per day, and it’s best to choose foods that supplement missing nutrients and don’t have a large amount of sugar.

For older people, snacks are as important as meals

As we age, our ability to digest food and store nutrients decreases, making it easier to become nutrient-deficient. Many studies show that snack consumption prevents nutrient deficiency in older people. In particular, calcium is a representative nutrient that more than 80% of the elderly lack in their diet and is necessary to prevent osteoporosis. Not only that, but the elderly, who are at high risk of cardiovascular diseases due to vascular aging, also need to consume enough of it.

Delicious but high-calorie snacks

Bungeo-pang, a typical winter snack, contains 100-120 calories each because it is primarily made of flour and is high in sugar. Eating three Bungeo-pangs is equivalent to consuming the calories of a bowl of rice. Hotteok and steamed buns contain about 200 calories each and a lot of fat. Eomuk, a fish cake, is a snack high in fat and sodium, containing about 1/5 of the daily recommended sodium intake. Roasted sweet potatoes are about 240 calories each, and consuming one or two per day is recommended.

What about “skinny fat” people with protruding bellies?

People with “skinny fat,” characterized by a protruding belly but thin arms and legs, have a higher risk of diseases like metabolic syndrome. Such individuals should consume foods that maintain a sense of fullness, reducing the desire for snacks. Almonds and blueberries are prime examples. Almonds help reduce abdominal fat in the body and improve LDL cholesterol levels. Blueberries also help reduce the risk factors for heart disease and metabolic syndrome.

Things to consider when choosing snacks for kids

When choosing snacks for children, special care is needed. Check the product packaging for a mark certifying it as a safe and balanced snack for children by the Food and Drug Administration. Also, make sure it does not contain excessive caffeine. In addition, it’s crucial to thoroughly check that the child is not consuming excessive amounts of calories, fat, sugar, and sodium to prevent nutritional imbalances leading to obesity and diabetes.

By. Shin Young Jeon