You probably know that the word nosh comes to us from Yiddish, which in turn took it from the German naschen, “to nibble.” Most of us think of nosherai – snack food – as junk food. But noshing can also mean simply eating between meals, without the unhealthy connotation. So how can we nudge ourselves toward more nutritious noshing?
To start, I have a challenge for you: keep track of your noshing for three days. Yes, write down all those between-meal chips, cookies, fruits, and granola bars. Then analyze what you see. Do you have a snack at least once a day? If so, you are like nine in ten Americans, according to national dietary surveys. The fact is, noshing even several times daily is not inherently good or bad. It all depends on the quality of the foods you’re eating. Many of the most common snacks, such as chips, cookies, and candy bars, are high in salt or sugar and may contain poor-quality fats and other undesirable ingredients. This is not ideal. There are many better choices available. For example, choosing snacks that are high in protein can actually provide many health benefits.
Research done in France found that high-protein snacks keep a person fuller longer and may reduce the amount eaten at the next meal. Even more interesting, the study showed that those who consumed popcorn and pretzels and nothing else got hungry as quickly as those who had no snack at all. Those who consumed a high-protein snack (in the study, a serving of chicken) stayed full 40 minutes longer. The reason is that protein is metabolized more slowly than other macronutrients and thus staves off hunger longer.
I go a step further with my snack advice: I find that my clients who snack on foods that provide a balance of protein, fat, and carbohydrates feel satisfied longer. As an added benefit, they are better able to meet their goals for weight management and for markers of health such as blood sugar and inflammation.
My approach is based on that of endocrinologist Dr. Diana Schwarzbein. In her most recent book, The Program, she describes the “Schwarzbein Square,” a model of the macronutrient balance she suggests for every meal or snack. She recommends including the four food groups each time: high-quality proteins, high-quality carbohydrates, healthy fats, and non-starchy vegetables.
The point is that high-quality, nutrient-dense foods, such as fruits, vegetables, and fiber-rich foods, will improve the overall vitamin and mineral content of your diet. In this sense, snacking – or noshing – can be a boon to health, not a detriment. Plenty of studies bear that out. You should also feel the difference in the short term. Snacking on healthy foods helps keep energy levels high and the mind alert while satisfying hunger and giving your body the nutrients it needs. Below are templates for snack combinations that I developed to help clients apply the Schwarzbein principle.
Nuts and Seeds: One to two ounces of nuts and seeds (such as almonds, pistachio, walnuts, pecans, cashews, sunflower seeds, pumpkin seeds, peanuts, or a combination of several of these) plus a serving of fruit (fresh, dried, or frozen). The fruit could be about one cup of berries, one medium apple or pear, a mini-box of raisins, or quarter-cup of other dried fruit. See choosemyplate.gov/fruit for more information on serving sizes of fruit.
Cheese and Yogurt: 1) One-half cup cottage cheese plus either one serving of fruit (see above for serving size) or one ounce whole-grain crackers. Good cracker choices are whole-rye, whole-wheat, or gluten-free products, such as two to three Wasa crackers, one ounce Triscuits, or a couple of rice or corn cakes. For more information on grain serving sizes, visit choosemyplate.gov/grains.
2) One-to-two cheese sticks or one ounce of hard cheese (such as cheddar or Gouda), plus one serving of crackers.
3) One-half cup plain or vanilla four-percent yogurt or two-percent Greek-style yogurt, plus one serving of fruit.
Beans: one-third cup of hummus or other bean-based spread (such as from white beans), with one cup of raw cup-up veggies and/or one serving of crackers.
Protein Bars: Look for a bar that has about 10 to15 grams of protein, either from an added protein powder made from whey, pea, rice, or hemp, or that has a nut or seed base, and that does not exceed 25 grams of carbohydrates. Also, check that the bar does not exceed 10 to 11 grams of sugar (five to seven grams would be preferable) and that has at least two or three grams of fiber. Some kosher bars that fit these guidelines are Rise gluten-free, high-protein bars; Clif Builder’s Protein and Clif Organic Trail Mix Bar; Kind bars, especially the ones that contain only 4 or 5 grams of sugar; Health Warriors Protein bar; Go Macro Protein bars; Larabar Crunchy Nut & Seed Bar; Zing Nutrition Bar; Hammer Bar Vegan Protein; Pure Bar; Orgain Organic Protein Bar; and Go Raw Grow Protein Bars
Tips
1) Common non-starchy vegetables can be added to any of the above-mentioned combination as desired. Examples that are typically eaten raw are salad greens, tomatoes, cucumbers and red, green or yellow peppers. You can also include cooked greens, such as kale or collards, and cruciferous veggies, such as broccoli and cauliflower. See choosemyplate.gov/vegetables for more information.
2) Adjust the amount of each nutrient in your snack according to your hunger at that particle time. Use a hunger satiety scale to help you tune into your body’s signal for nourishment. See
http://shine365.marshfieldclinic.org/wp-content/uploads/2014/12/Hunger-Scale-PRINTABLE-520912749.pdf for a printable version.
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Healthy Hippy Bars
These nutritious bars, adapted from a recipe I found in creative cookbook called Power Hungry, are a staple in my house. (Okay, my husband makes them, but I take a lot of the credit for eating them!)
1 c. spelt or quinoa flakes or quick-cooking rolled oats
1 c. hemp hearts (shelled hemp seeds)
1/2 c. dried cherries or raisins or cranberries
1/2 c. carob or chocolate chips
1/2 c. unsweetened flake or shredded coconut
2 T. flaxseed meal
1/2 c. natural, unsweetened nut or seed butter (cashew, almond or sunflower)
1/3 c. honey or liquid sugar
1/4 fine sea salt
Line an 8-inch square baking pan with foil or parchment paper and spray with nonstick cooking spray. Preheat oven to 325°. Place the flakes, hemp hearts, dried fruit, chips and flaxseed meal in a food processor. Process, using on/off pulses, until the mixture is finely chopped (but not a paste). Add nut or seed butter, honey, and salt. Process, using on/off pulses, until just combined. Transfer the mixture to the prepared pan. Place a large piece of parchment paper, wax paper or plastic wrap (coated with nonstick cooking spray) atop the bar mixture and use it to spread and flatten the mixture evenly in the pan. Discard the paper or plastic. Bake for 20 to 24 minutes or until golden brown at the edges. Transfer to a wire rack and cool completely in the pan. Using the liner, lift the mixture from the pan and transfer to a cutting board. Cut into 12 bars. Tightly wrap the bars individually in plastic wrap. Bars will keep at room temperature for three days, in the refrigerator for two weeks and in the freezer in an airtight container for three months.
Chickpea-Pumpkin Sliders
The recipe is modified from one I found in the clever cookbook called The Ultimate Allergy-Free Snack Cookbook by twin sisters Judi and Shari Zucker. The authors suggest serving the sliders alone or on mini-rice cakes as a perfect snack. I would add that corn cakes or lettuce wraps are yet another way to enhance the snack appeal of these mini-veggie burgers.
1 c. cooked chickpeas, well drained (canned or home-made)
1 c. cooked lentils (canned or home-made)
1/4 c. chickpea flour
1/2 c. chopped onion
1 clove garlic or 1/2 tsp. minced garlic
1 tsp. cumin
1 tsp. dried cilantro
1 tsp. curry powder (optional)
1/2 tsp. salt
1 to 2 T. olive oil
Place chickpeas, lentils, and pumpkin puree in a food processor or blender, and pulse until coarsely chopped. Add all of the remaining ingredients except the oil, and continue to pulse another 10 seconds to form a very moist, somewhat chunky mixture. Scoop up small handfuls of the mixture to form 2- to 3-inch patties about 1/2-inch thick. Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the patties to the skillet and cook about 5 minutes on each side until crisp (adding more oil as needed during the cooking). Serve hot, warm, or at room temperature.
Lauren Mirkin, CNS, LDN, LCPC, NCC, is a licensed nutritionist and professional counselor. Please contact her for information about her comprehensive integrative nutrition counseling services, mindful eating workshops, and health and nutrition classes. She also provides psychotherapy for those struggling with eating disorders and disordered eating. She can be reached at 443-326-7023 or holisticnutritionhelp@gmail.com or holisticcounselinghelp@gmail.com.
