Have you ever wondered what dietitians ““ basically, the people who teach others how to eat healthy ““ actually eat themselves? Well, I do. Especially when I’m reaching for the bag of chips at around 3 in the afternoon.
What do the people who are experts at healthy eating actually eat? And what do they snack on when 3 p.m. comes around each day?
I talked to Karah Stanley, a registered dietitian with St. Elizabeth Physicians, to find out.
Stanley said the most important thing to keep in mind when reaching for a snack ““ or any kind of food, really ““ is to make sure it’s something you’re treating as fuel, particularly when it comes to afternoon snacks.
“You need something that’s going to give you staying power so you don’t walk in the door at night ravenous and snack your way to dinner,” she said.
That’s why Stanley advises a combination of a carbohydrate, such as fruit, bread or pretzels, with a protein or healthy fat, such as almonds, peanut butter or hummus.
“We digest carbohydrates more efficiently,” she said. “For that reason, we digest them quickly. The proteins or healthy fats will really keep you feeling full the longest because they take longer to digest.”
Just watch your portions.
“If you put peanut butter on an apple or bread slice, that’s great ““ that will really help slow digestion down ““ but be careful because high-fat foods like peanut butter with lots of calories can really add up quickly,” Stanley said.
At work, options like Greek or light yogurt with frozen berries are a great go-to, she said. Other good choices include low-fat cheese sticks and apples. And chocolate. Always chocolate. Although Stanley recommends reaching for individually wrapped dark chocolates that feel like an indulgence, such as Dove or Ghirardelli chocolates, to help you limit yourself to just one.
And don’t forget the importance of planning.
“If you don’t plan, you get into trouble,” Stanley said. “My mornings are so rushed. But if I don’t take a snack with me, it makes me really want to go to the cafeteria or gift shop, and I know I won’t make a healthy choice if I go there.”
