Sensational Snacking

Wednesday, January 11, 2023

By Shekiah Shannon, MS, DTR, former UGA Dining Nutrition Marketing Intern

When it’s time to pick out a snack during your busy day, keep in mind the three S’s of snacking! 

1. Sustain 

Few things are more frustrating than trying to fuel up between meals and realizing that your snack only made you hungrier. A snack should be the perfect package to sustain you for 1 – 2 hours, but how can you ensure this?   

Include at least 2 – 3 food groups in each snack you prepare. Get creative with ways to combine vegetables, protein, fruit, dairy, and grains into your favorite snack.  

2. Strategize 

Well-planned snacks throughout the day can increase your overall energy levels. Eating only a few large meals in a day can make our digestive system work extra hard to break down our food. This can lead to feelings of sleepiness or fatigue as our bodies are working to process the large meal. 

Smaller meals and snacks in between can allow our bodies to exist in a better state of fueling. For some people, this helps them feel more energized. Plan ahead and pack your snacks for the week for easier on-the-go energy. 

3. Satisfy  

When choosing nutritious snacks, don’t forget to make it tasty! For example: if you go for hummus and cucumbers, you can dip your cucumbers in vinaigrette for extra flavor. Snacking on something you actually enjoy encourages mindful eating and helps you feel satisfied. Add protein and fiber to your snacks to increases satiety and help you stay fueled longer. 

Check out the following recommendations for great snacking in the dining commons:

Parfait - head to the yogurt station and fill a small bowl with your favorite choice of yogurt. Then the fun part: top it with fresh fruit, granola, nuts, sunflower seeds, coconut flakes, and whatever else you prefer. 

Veggies, pita, and hummus: Snag your favorite vegetables like bell pepper, cucumber, cauliflower, or broccoli from the salad bar and pair them with the hummus of the day! 

Fruit and Nut Butter - Pair your favorite fruit with peanut butter or Sun-butter. This snack is easy, tasty, filling, and customizable to your preferences. Pair with a glass of soy milk or cow’s milk for extra protein, potassium, vitamin B12 and calcium. 

Half-Sandwich or Wrap - Sandwiches and wraps are an easy way to add a range of nutrients and flavor to your day. Choose a whole wheat bread or tortilla and pack it with veggies and a lean protein. 

Trail-Mix - Use the nut and cereal stations to create your very own trail-mix! Nuts are a great source of protein and high in antioxidants like vitamin E. Adding a whole grain cereal like cheerios can boost the iron and fiber content of your mix. Don’t forget to include nutrient-dense dried fruits like craisins and raisins for a splash of flavor and potassium.