Day 4: Upgrade Your Snacking

Snacks can be part of a healthy diet!

Weil Nutrition Corner® Upgrade Your Summer Plate Day 4: Upgrade Your Snacking!

Welcome to Day 4 of Upgrade Your Summer Plate!

Today is all about snacks. Mid-day bites can get a bad rap, which is somewhat deserved. Many store-bought snacks are ultra-processed, hyperpalatable foods that likely aren't serving your health goals. (Not so fun fact: many snacks are actually engineered with specific flavor profiles to wire your brain to crave MORE! That’s why it’s so difficult to “just have one.”)

The good news is that snacks can be a part of your diet! Read on for:

• Healthy snacking tips

• Easy swaps to make your snacking more anti-inflammatory

• A how-to video of Dr. Weil making one of his favorite snacks

• Diana’s tips on snacks for moms

• Three healthy snack recipes!

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Why Healthy Snacking Is Important

Healthy snacks can help:

• Maintain steady energy and blood sugar. Snacks that include protein, fiber, and healthy fats help prevent blood sugar spikes and crashes. This promotes sustained energy, better focus, and reduced cravings between meals.

• Support nutrient intake. Snacks are an opportunity to add vitamins, minerals, antioxidants, and fiber that may be missed in meals. For example, fruit with nuts adds vitamin C, potassium, and magnesium, while veggies with hummus supply fiber and plant-based protein.

• Prevent overeating at meals. Eating a smart snack between meals - especially if you’re meals are spaced 4-5 hours apart - can help prevent you from being overly hungry at your next meal, which can lead to impulsive food choices or overeating. For instance, if you swap in an apple and small cube of cheese for an ultra-processed snack bar 5 days a week, you will have saved 350 calories.

• Promote healthy habits and preparedness. Having planned snacks on hand can help avoid grabbing ultra-processed or sugary options when hunger strikes. They reinforce mindful eating and help establish sustainable routines.

• Support specific goals (muscle, gut, mood). A protein-rich snack after a workout aids muscle repair, a fiber-rich snack supports gut health, and omega-3 or magnesium-rich snacks (like walnuts or dark chocolate) may support brain and mood health.

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Upgrade Your Summer Snacks With Daily Harvest!

Daily Harvest’s Perfect Cup smoothies are a great go-to for summer snack. Made with organic fruits and vegetables and 20 grams of plant-based pea protein, they provide fiber, protein, and phytonutrients in a simple, ready-to-blend format. They’re a tasty, healthy choice for busy mornings. Try Daily Harvest Today!

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Now that we know snacking isn’t the problem - it’s what’s in the snack that counts - let’s get to your daily plate upgrade!

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