Snacking, Grazing, and the Brain

Do you tend to snack and graze? If so, you may be ingesting far more calories than you think and packing around more “fat” than you need can negatively impact your brain function. Grazing and snacking involve habits and habits can be altered. According to Susan Bowerman, RD, assistant director of the UCLA Center for Human Nutrition, there are no snacks that burn fat. There are some snacks that can help to increase metabolism and that are much lower in fat and sugar than others, however: snacks that are 200 calories or less and that contain around 10 grams of protein and 5 grams of fiber. Here are examples:

• An apple or ½ an avocado with 6-8 raw or dry roasted almonds

• An apple or ½ an avocado with 2 ounces of 1% cottage cheese

• Three ounces of light tuna with 6 whole wheat crackers

• A mixture of 1 diced pear, ¼ cup diced walnuts, and 2 ounces of 1% cottage cheese on 2 pieces of sour dough toast

• One teaspoon of natural almond butter on 2 pieces of sour dough toast and covered with unsweetened applesauce

Develop new habits. Eat slowly, chew well, stay hydrated with water, and tell your brain you feel satisfied with these healthier snacks.