Snack Facts
We all know the feeling; you’re sitting in the middle of class and your stomach is
rumbling. It’s all you can focus but it’s not quite lunch or dinnertime yet, and you are
tempted to make a mad dash for the Tim Bits. The truth is, snacking can, and should, be
part of a healthy diet. The key is choosing snacks that will nourish your body and keep
you going throughout the day. While it may not seem like it, healthy snacking is easy;
there are just a few things you need to know and do!
Healthy snacks are important part of a balanced diet.
Snacks can help keep hunger at bay and prevent you from eating more than you need at
meals. They can also help keep you focused during class and while studying between
meals. A healthful snack is a great way to get all the nutrients you need and help keep
your blood sugar levels stable.
What is considered a snack?
A snack should be between 100-200 calories. Choose nutrient dense foods over those
with empty calories. For example try whole grains instead of white flour products, dried
fruit instead of gummy candies, and nuts instead of potato chips. The key is variety.
Switching up your snacks can keep things exciting and also ensures that you are getting
a wider range of important nutrients.
If you want to start snacking healthier there are a few things you need to do:
1. Plan ahead
Plan ahead and buy what you will need for your snacks (and meals) for the week.
Pack your snacks along with your lunch and books the night before or in the
morning so you will have them on hand throughout the day. Knowing you have
the food with you will stop you from buying an ‘unhealthy’ snack last minute.
2. Check the serving size and read the label
Food labels can tell you a lot. Check the portion sizes listed on the package, as
some packaged foods may contain 3 or 4 servings. Keep in mind that information
listed on the nutrition facts table refers to the amount in a single serving. Use the
% Daily Value (DV) to determine if a food is high or low in a certain nutrient.
High: >15% DV, Low: <5% DV
Choose foods high in: fiber, iron, calcium, vitamins
Choose foods low in: saturated and trans fats, sodium
3. Drink lots of water
Water has zero calories, can help keep you feeling full, and is essential for
health. Its important to stay hydrated, so bring a reusable water bottle along with
you.
4. Avoid snacking out of boredom or stress.
When you feel like a snack, think to yourself, “Am I really hungry or just bored?” If
you are just bored try going for a walk, jog, meeting a friend, reading a book, or
watching an episode of your favourtie show. It is important to find outlets other
than food that you can turn to when you’re stressed, such as a sport, playing with
a pet, or talking with a friend.
Time to snack! Here are some snack ideas that are cheap, delicious, and easy for
busy students:
Trail Mix: Buy your favourite nuts, seeds and dried fruits in bulk and mix your
own trail mix. You can easily tailor it to your tastes and even make a different mix
every day.
Hummus and veggies: Mix up your own hummus at the beginning of the week
and pack it with some veggies or whole-wheat pita to dip, or look for a healthy
store bought variety that is low in saturated and trans fat and sodium. It’s also
great on sandwiches.
Yogurt Parfait: Pack some yogurt, granola and fruit in your bag, layer it in a cup
or container and enjoy. Sprinkle the granola on last minute so it doesn’t go
soggy.
Celery: This veggie is perfect for filling. Try it with cream cheese, cottage cheese
or peanut butter and raisins.
Whole grains: Try an English muffin or mini bagel with nut butter; or brown rice
crackers with cheese.
Check out these places on campus for healthy, affordable snacks:
o Agora Eats Café (HR MacMillan Building)
o The Delly (The SUB basement)
o Ike’s Café (Irving K Barber)
o Sprout’s (The SUB basement)
Even more resources for health and nutrition on a variety of topics:
Dietitians of Canada (dietitians.ca)
Health Canada (healthcanada.ca)
The UBC Wellness Centre (Irving K Barber room 183)
Happy Snacking!
Emily Reid
3rd Year Dietetics