Snacking can actually be a good thing, here’s why

By Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND, Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Most of us are making more trips to the kitchen these days. In addition to simply being home more, there are a few reasons we may be eating more often —boredom, in need of a distraction, or perhaps to deal with something a little deeper, like anxiety or depression. In any case, the temptations to eat while stuck at home are heightened for all of us, which can create the potential for unhealthy consequences if we stray too far from our usual diets.

One reason snacking has such a bad rap is because so many common ‘snack foods’ are high in fat, sugar, salt and calories. Prior to the coronavirus pandemic, many health-conscious consumers already stayed away from these types of products; however, now people are stocking up on whatever is available at the grocery stores– changing the way we all eat. Even with these limitations, the important thing to remember is that choosing the right foods – even when we’re snacking – will allow us to maintain our health during these uncertain times.

While some people think all snacking is bad – probably because they equate ‘snacking’ with ‘snack foods’ – but I’ve always been solidly in the pro-snacking camp. For one thing, a small nutritious, balanced snack can help keep you energized between meals, and help control your hunger at mealtimes. When the foods you choose are appropriate, if you are truly hungry, and if you’re able to maintain healthy snacking habits, that’s one less thing to worry about during this pandemic. If you’re worried about how much you’re eating throughout the day, here are five tips to help you snack smartly:

You may actually be dehydrated
Many of us will mindlessly walk to the cupboard and find something to nosh on thinking we need to feed a food craving. The truth is that you may actually be mildly dehydrated, and your body is really just craving fluids. Before you reach for the snack pour yourself a glass of water, or a sports drink with electrolytes, to see if that will help tide you over a little longer, or try a light watery snack, like a piece of fruit.

Healthy snacking can help you to work more nutritious foods into your day
Think of it this way: the more often you eat, the easier it will be to work in your daily servings of healthy foods like vegetables, fruits, and calcium-rich dairy products. Use this opportunity to turn snacking into a healthy practice by preparing snacks that provide a mix of low-fat protein (like nuts, soy protein products or nonfat dairy foods) and healthy carbohydrates (like fruit, veggies, and whole grains). The carbs will get digested first and satisfy your hunger right away, and the protein will give your snack a bit more staying power.

Snacks can fuel your physical and mental energy
It’s actually normal to get hungry about every three to four hours. When you eat regular meals and snacks, it can help keep your blood sugar more stable throughout the day. That’s a good defense against between-meal dips in blood sugar that can sap your mental and physical energy.

Have that second lunch
A substantial afternoon snack can help control portions at dinner. Many people manage to control their eating pretty well during the day but, when the day’s over and it’s time to relax, end up eating a huge dinner. For those folks, a larger afternoon snack—almost a small second lunch—makes it much easier to cut back at the evening meal. The afternoon stretch between lunch and dinner can be a difficult time, so having something a little more substantial like a protein shake, a cup of cottage cheese with some fruit, or even a low-calorie frozen meal. Then you can do your cutting back at dinner time. And, if after-dinner snacking is a problem for you, try brushing your teeth after dinner. It works as a great signal to stop eating.

Re-think your snacking habits
If you’re eating unhealthy, high calorie foods like sweets, chips, and sodas keep in mind that these high calorie snack foods can contribute to weight gain and they offer little, if any, nutritional value. You also should think about the reasons you’re eating and identify whether it’s something other than hunger. If you tend to snack when you’re not hungry (maybe you’re bored, stressed, angry or tired), it’s a habit you might want to think about breaking. Think of other ways to deal with your emotions – take a walk, call a friend, write in a journal or spend a few minutes meditating. Taking a break for a few minutes will give you time to evaluate whether you’re truly hungry or not.

About Herbalife Nutrition Ltd.
Herbalife Nutrition is a global company that has been changing people’s lives with great nutrition products and a proven business opportunity for its independent members since 1980. The Company offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial members who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle. Through the Company’s global campaign to eradicate hunger, Herbalife Nutrition is also committed to bringing nutrition and education to communities around the world.

For more information, please visit

Herbalife Nutrition also encourages investors to visit its investor relations website at as financial and other information is updated and new information is posted.

Header photo created by freepik –


Book gives tips on how to help kids appreciate healthy food

With all the fast food, microwaveables and sugar-laden fare easily available in malls and grocery stores, kids these days might be missing out on both the nutrients and flavors that healthy food brings. Earlier generations benefited from home-cooked meals and the time devoted by homemakers to acquiring fresh ingredients but today’s busy lifestyle sees families turning more towards food that is more convenient than truly nutritious.

In Taste Buds: The Magic and Fun of Sensible Food, author Nicolette Francey Asselin shares food-based wisdom gathered from her childhood memories and her medical practice. This booklet is the fourth installment in a series of health books released by Among her notable pieces of advice are:

Avoid using dessert as a reward. This implies that the meal already laid on the table is not the best.

Keep meals simple. Time- and effort-intensive dishes for weekday meals are neither practical nor sustainable given today’s busy lifestyle.

Involve the kids. Getting them to participate in meal preparation – such as chopping vegetables or fetching tools or ingredients – will help them develop an appreciation for the effort that goes into getting a good meal on the table.

Asselin also included a few simple recipes of healthy dishes that she grew up with such as roasted vegetables, ratatouille, a basic vinaigrette for salads and muesli, among others, as well as instructions on how to pickle or ferment foodstuffs at home.

This is a short book and I think she could have expounded more on some sections such as how to balance meat, poultry, seafood and produce in the weekly menu or how to enjoy healthy food outside the home through quick and easy meal preparation strategies.

That said, this book can provide an adequate impetus to start cooking and eating healthier.

Taste Buds: The Magic and Fun of Sensible Food, published by CorpWell Publishing, is available in Kindle format on

Thanks to NetGalley and CorpWell Publishing for the copy of the ebook provided in exchange for an honest review.

This post contains affiliate links.


Want to start cooking fresh and healthy? There’s no need to leave home to shop for ingredients.  With Honestbee, just order your groceries online and you’ll get them delivered right at your doorstep at your preferred time. Use this referral link and get Php500 off for a minimum spend of Php2,500.  You can download the Honestbee app on iTunes or Google Play.

If you’re in the US and an Amazon Prime member, sign up for a free trial of Amazon Fresh to get your groceries delivered to you.

Love books and reading? Try Kindle Unlimited on Amazon and read from thousands of ebooks available in the Kindle Unlimited catalog. of Get your first month FREE.

No Kindle device? Download the Kindle App ebook reader for FREE to read your favorite books anytime and anywhere.

No time to read? Listen to your favorite books instead while you drive, run, shop, and more.  Try Audible for free for 30 days and get two free audiobooks.