Thursday, October 23rd 2008

By anusha ratneswaran

     As a typical McMaster student your day may start out one of two ways:

     A) You awaken to the eardrum splitting, dying-cat-shriek of your roommate’s alarm; startled to realize that its 8:25 and you have an 8:30 tutorial at the furthest possible point on campus from where you currently are.

     You rush out grabbing a granola bar, Oreo, slice of cheese or whatever else within reaching distance. By noon, your stomach is roaring like a Ford Mustang and you have class until 2:30. When you finally arrive at home, you gorge on anything in sight until satiated. Nauseous and bloated are adjectives that suddenly enter your vocabulary. It is at this point you slyly eye your bed—or is it your bed that eyes you? Your day concludes by falling into a deep slumber only to awaken in time for your next meal or House MD—whichever comes first.

or

     B) You awaken to the eardrum splitting, dying-cat shriek of your roommate’s alarm; slightly amused to discover that it is 11:25 and besides missing your past two classes, you have an 11:30 tutorial at the furthest possible point on campus from where you currently are.

     You rush out, and by the time you arrive at class your stomach grumbles like it is the Great Chilean Earthquake of 1960.  When you return from your arduous day of three classes, a lab, and that irritating tutorial, you devour everything in sight until satiated. Bloated and nauseous are no longer words that only apply to post-menopausal women.

     Aside from the fun of ‘choose your own adventure,’ an easy but also easily misguided diversion in either scenario lies in the form of a snack. A snack appears in many forms and sizes, and can be derived from any of the main food groups or lack thereof; a factor which often distinguishes whether a snack is advantageous or detrimental. A principal benefit of snacking is that it can prevent overeating at meals.

     As illustrated above, not eating for extended periods of time generally results in a higher caloric intake during a meal. In addition, the consumption of a large meal produces a dramatic spike in blood sugar. The body then must secrete additional insulin to return blood sugar to baseline levels. One of the effects of insulin is to store glucose (in the form of glycogen or fats), and combined with post-meal napping, the extra calories can manifest themselves in the form of a muffin-top. Reconsideration of the proverb “you are what you eat” almost certainly warrants new merit.

     Another reason why the mid-morning munchies may be helpful to your health is that they can help you achieve the daily recommended amount of fruits and vegetables. We don’t always have time to whip up the healthiest meals, and take-out may not provide the best options. By adding fruits and veggies into a simple snack, one can more easily achieve the daily required nutrients.

     Snacks can also keep you energized throughout the day, particularly if you’ve exercised in the morning. They can also aid in the prevention of fatigue during class, and will keep the brain functioning optimally. It’s important to remember that these benefits only apply to snacks which contain nutrients and fiber, not those which are laden with empty calories like French fries, sugary candy and double-chocolate chunk cookies.

     Planning for snacks and preparing them ahead of time can reduce the temptation to eat less healthy alternatives. Some easy-to-make snacks that you can take on the road with you include:

     Frozen grapes: A crunchy exterior, paired with an almost creamy interior.  Freezing the grapes is said to exaggerate the sweetness. While tasting great, they come packed with flavonoids, which decrease the risk of heart disease. They are also packed with potassium and vitamin B (which gives you that boost of energy you need to continue your day). This also increases the body’s affinity for absorption of vitamin C.

     Peanut Butter and Apple Slices: Although common knowledge dictates that peanut butter tastes great with everything, its nutritional value is enhanced when paired with apples which provide fiber, in addition to the protein and energy derived from its topping. Peanut products have also been shown to reduce bad (LDL) cholesterol.

     Dark Chocolate Almonds: Easy to munch on during class, they are high in monounsaturated fats and are known to lower the risk of heart disease especially when used in the place of carbohydrates (crackers) or saturated fats (doughnuts). The dark chocolate gives the palate some variety in flavour. It also adds antioxidants, which are known to lower the risk of heart disease.

     If you’re on campus….

     Hummus and Pita Chips: A good snack to share with friends, hummus is made from chickpeas which contains complex carbohydrates and protein, and pureed sesame seeds which contain minerals and Omega-3 fatty acids. Get this snack at Bridges Café for $5.09.

     Yogurt: An excellent source of calcium, zinc, phosphorous, vitamin B and protein. This is further supplemented by the addition of probiotic bacteria (responsible for enhanced immune function, and lowering cholesterol levels) and prebiotic bacteria (which stimulate the growth of beneficial bacteria in your large intestine). Get this snack at various food outlets on campus for $1.05-1.25.

     Fruit and vegetables: Fresh or pre-packaged fruit and veggies can be found at most food outlets on campus. Salad and fruit bars can also be found at Commons and La Piazza (MUSC).

     The bottom line: healthy snacks can enrich your diet without adding empty calories. Snacks can be made from almost anything, so be creative—but keep in mind the nutritional value of your concoction.

Tags: energy, healthy eating, snacking