When you’re hungry during the day, the easiest thing to do is to reach for something convenient. However, sweet treats, salty chips, and crackers alone won’t make you feel full. And with a little planning, doctors tell his TODAY.com, it’s easy to find snacks that will leave you feeling more satisfied and energized, even on your heaviest days.
In general, snacks should be low-calorie foods that help fill the gap between meals, said Dr. Helen Glassberg, director of Penn Medicine’s preoperative heart clinic and associate professor of clinical medicine. told TODAY.com.
And when choosing snacks, “it’s really important to make sure what you’re consuming is balanced,” says Stephanie L., a gastroenterologist at Mount Sinai Hospital and an instructor in medicine at Icahn Hospital. says Dr. Gold. Mount Sinai School of Medicine told TODAY.com.
“You need to make sure you’re getting protein and some type of carbohydrates and starches that are healthier and lower in fat,” she says. These will help you stay fuller than sugary, processed treats that will leave you hungry again quickly.
Snacking is a great opportunity to incorporate more nutritious fruits and vegetables into your meals throughout the day. But snacking is also where “people fall into pitfalls,” including overeating and routinely choosing less nutritious foods, Glasberg said.
“When thinking about snacking, think carefully about what motivates you to reach for a snack,” Dr. Mona Bahous, associate professor of neurology at Johns Hopkins University School of Medicine, told TODAY.com.
Your body and brain may need more energy for the day’s activities, or you may be bored or emotional eating, she says. “I think you need to plan your daily snack time to establish a routine and reduce your chances of overeating or reaching for low-value foods,” she says.
Here’s how doctors keep their stomachs full throughout the day.
What snacks do doctors eat during the day?
nuts and seeds
One of Buffus’ favorite quick snacks is a handful of almonds, which contain healthy fats and vitamin E.
Dr. Elizabeth Komen, a medical oncologist who treats breast cancer at Memorial Sloan Kettering Cancer Center, told TODAY.com that she also likes to snack on nuts, especially almonds and cashews. Mixed nuts and dried fruit are also Dr. Adrianna Jirik’s favorite snacks, a gastroenterologist at the Cleveland Clinic, she told TODAY.com.
Glasberg likes to mix almonds, pecans, and peanuts in a small bowl, sprinkle with fresh raspberries or blueberries, seeds (like pumpkin or sunflower seeds), and serve with crushed chocolate. She prefers going this route over buying pre-made trail mix at the grocery store because she has more control over her ingredients.
Glassberg likes salted nuts, but cautions that people with high blood pressure should use unsalted versions.
Dr. Shari Lipner, associate professor of clinical dermatology at Weill Cornell Medical Center, told TODAY.com that the omega-3 fatty acids found in nuts can also benefit the skin.
In addition to nuts, legumes (such as edamame) have similar satiating effects, Dr. Justin Gregg, assistant professor of urology at the University of Texas MD Anderson Cancer Center, told TODAY.com.
“These foods are effective at suppressing my appetite and maintaining my energy levels,” he explains. “Choosing these snacks will ensure you won’t be hungry when you get home after a long day.”
Chop cucumbers, carrots, and other vegetables.
Almost all of the experts TODAY.com spoke to preferred some form of cutting up their vegetables so they were ready to snack on. They provide a wealth of nutrients, including antioxidants, fiber, essential vitamins, and more, depending on the food.
“I like to give the kids fresh cut vegetables after school,” Komen says. “Cut cucumbers and carrots are standard.”
Gold says these vegetables can be more filling when combined with healthy fats and proteins, like hummus.
sliced apple and spices or cheese
One of Glassberg’s favorite snacks is apple slices, drizzled with lemon juice and sprinkled with cayenne pepper for extra flavor.
Bahus also like apples and may eat half an apple with a small piece of cheese as a snack during the day.
Yogurt or cottage cheese with berries
Another fruit-heavy snack might be a handful of berries with a little yogurt or cottage cheese, Bajos says.
Greek yogurt “always tastes good to me,” Gold agrees. She tops the yogurt with seasonal fruits like blueberries, peaches, apples, and pears, and drizzles it with honey.
Jirik also likes to eat yogurt during the day, opting for the whole milk version, which contains more filling fats. She puts granola on top of hers to add a bit of fiber and crunch.
“A combination of these options will fill your stomach, provide a balance of vitamins, protein, and healthy fats, and help your brain function at its best between meals,” says Bahous.
However, she points out that “it’s important to be aware of the sugar content of snacks such as yogurt, as sugary snacks can burn you out quickly and leave you feeling low on energy.”
Boiled egg
Eggs are rich in healthy fats and 6 grams of protein, making them Jirik and Gold’s favorite snack. Hard boiling makes it easier to transport.
Rice cakes or crackers with peanut butter or cheese
For Gold, rice cakes and crackers topped with peanut butter or with cheese are easy and filling snacks. The carbohydrates in rice cakes and crackers provide energy, while the healthy protein and fats in cheese and peanut butter make mini meals more satisfying.
Jirik also likes whole grain crackers with cheese and peanut butter.
But Gold cautions that for some people, the type of cheese really matters. “If a patient is concerned about lactose intolerance, using hard-aged cheese can be very helpful,” she says. “In fact, they are naturally very low in lactose and some are even lactose-free, so you can still get the benefits of dairy products.”
TODAY.com previously explained that cheddar, havarti, feta, Swiss and Gruyère cheeses may be easier for people with lactose intolerance to eat.
And if you’re on the go, Gold says it’s more practical to use hard cheeses, such as cheese sticks, or the amount that comes in pre-packaged snack packs.
What snacks do doctors avoid?
Highly processed sugary snacks
“I’m definitely a herbivore. If I have a box of sweet cereal or chips in front of me, I can easily eat it all day long,” said Komen, who is especially a fan of cereals with colored marshmallows. He added.
But such snacks won’t keep her full for long. “Instead, I try to avoid highly processed snack foods, sugary cereals, and cakes that taste good in the moment but don’t leave me feeling tired or satisfied,” she explains.
Greg agrees. “I try to avoid highly processed snack foods like candy, muffins, and donuts,” he says. “Even though it’s delicious, you’ll get hungry quickly and it’s high in calories.”
Jirik told TODAY.com that these processed sweets can also cause gastrointestinal symptoms, such as bloating and indigestion, and can cause rapid changes in blood sugar levels, which can lead to fatigue. , he said he is avoiding it.
Salt crackers (single)
Greg says crunchy snacks like crackers are off the table because they “lack nutritional value and make you hungry quickly.”
Other experts, like Gold, also eat things like crackers, but only if you get protein and healthy fats along with the crunchy treat. “We want to make sure they’re not just eating crackers, they’re eating them with something, like cheese or peanut butter or guacamole,” she explains.
