Heather Little-White, PhD, Gleaner Writer

Snacking or nibbling food in between meals has become a way of life for many Jamaicans, whether at the office, by the television or at sporting and entertainment events. Snacking has a social value as people gather for occasions. It has been given a bad rap because of the consumption of mainly high-calorie, high-fat foods which are devoid of good nutrition.

Snacking reduces the appetite for healthy meals, compromising the adequate intake of total nutrients. Fun foods, such as chips and soft drinks, can be consumed in moderation and balanced by foods with lower fats and calories at meals.

Of course, healthy snacks do have a place in the daily diet. It is a myth to believe that snacking makes you fat as there is no direct link between snacking and body weight. What matters is the total calories taken in at the end of the day, based on the equation of calories taken in, calories burned and what remains to influence weight loss, gain or maintenance. In fact, snacks may have an advantage in weight control, in that snacks eaten two to three hours before meals could stave off hunger and prevent overeating at meal time.

Empty calories

Snacks that are carefully chosen boost nutrition while adding pleasure. Care should be taken to avoid snacks that are high in 'empty calories' such as fats and sugars. Choices should be made from a variety of foods and beverages from the six food groups for the Caribbean - staples, fruits, vegetables, legumes and nuts, food from animals and fats and oils. The foods and beverages elected should supply fibre and needed nutrients such as vitamins A, C and calcium.

Adults may enjoy a snack during the morning to satisfy mid-day hunger, or at teatime. Older adults who have smaller appetites may be better able to cope with several smaller meals as snacks. In the nutrition of children, snacks often supplement meals because children eat more often than adults because of the small size of their stomachs. Children and teenagers who are active and growing rapidly will need extra calories from snacks.

Rules for snacking

The simplest rule for healthy snacking is watch what you eat and how much you eat throughout the day, using the Caribbean Food Guide. Other rules include:

1. Choosing nutrient-dense foods from food groups for the Caribbean to add to the enjoyment and nutritional quality of your diet. This ensures a good mix of fruit, vegetables and ground provisions.

2. Skipping the urge to snack when you are hungry, bored or frustrated. Take a walk or focus on another activity to get your mind off the urge to munch.

3. Making snacking a conscious activity so that you do not absent-mindedly snack when you are engrossed in another activity like watching television.

4. Eating small portions, considering snacks are not meal replacers. Smaller portions will be enough to take away the hunger pangs without interfering with mealtime appetite.

5. Planning for your snack attack by sourcing tasty, nutritious, ready-to-eat snacks and having them available when needed at home, work or wherever else needed.

Snacking on high calories foods for a day or two will not challenge your health. It is poor snack choices over the long term that railroad your plan for maintaining a healthy lifestyle.

Heather Little-White, PhD, is a nutrition and lifestyle consultant in Kingston. Send comments to editor@gleanerjm.com or fax 922-6223.