In 2011 the US Department of Agriculture claimed that Americans snack twice as often as they did in the 1970’s. Reflecting this statistic, the CDC’s National Health and Nutrition Examination Survey has concluded that obesity has nearly tripled in the last 50 years. American dining has evolved from the traditional “three square meals” to frequent snacking, impacting the health of Americans drastically.

      Multiple studies suggest that snacking throughout the day is often a result of an emotional need rather a physical need. Snacking out of boredom, stress, and habit rather hunger often results in weight gain, increased risk for heart disease, and an increased risk of tooth decay. Rather consuming snacks with low nutritional value, there are numerous alternatives that can satisfy your hunger while providing nutrients.

       Moderation is key in any diet; one salad won’t improve months of unhealthy eating and one donut won’t destroy progress. There are many ways to improve snacking habits;  in recent years weight loss dieting has been encouraged in a variety of ways. Many have swapped to healthy snacking choices, purchased air fryers, and even invited vegan alternatives into their lives. 

      In recent years, kale has become an American staple. Kale is an excellent source for vitamin A, vitamin C, calcium, potassium, and other nutrients. A serving of kale chips can replace a serving of potato chips. For a gradual transition, kettle-cooked potato chips provide a similar taste with fewer calories. 

   Ms. Jacquelyn Williams, health educator states, “Healthy alternatives over processed snacks is always going to be something I support. There are a lot of sweet, tasty, and savory snacks you can have that are yummy.  I “kids” test a lot of my healthy snacks on my own children, some things they like, others not so much.”

       Air frying has gained popularity as it significantly reduces calorie intake and typically results in a faster clean up compared to deep frying. Williams recently purchased an air fryer, “I recently got an air fryer and yes you can make healthy foods in there, but likewise, there are many recipes I have found that are not healthy.”  

       She added, “It really is the diligence of the person to make that judgement and fortunately not everyone has the know-how on healthy food prep.” In most ways, air frying is healthier than frying in oil; calorie intake is cut by 70% to 80% and less fat is consumed. 

      When considering vegetarian or vegan options, some research on the benefits and risks is recommended by dietitians alike. The most common approaches to these diets include semi-vegetarian, pescatarian, lacto-ovo vegetarian, and vegan. While all of these options are healthy, they can lack certain nutrients. 

      “Vegan options are fine by my book. I just worry that people do not educate themselves on how to be a healthy vegan.  By cutting out animal products you cut out some important nutrients.  You have to have the knowledge about that and be willing to do that research so that you are eating a balanced diet as a vegan.” Williams adds.

      Whether you’re changing your diet to improve physically or mentally, it is important to remember that food impacts your body in more ways than we have been educated. A study conducted by UCLA biologists suggests that 90% of serotonin receptors are located in the gut. Next time you take a trip to the pantry, reach for something satisfying.