BYU faculty, staff and friends gathered in the WSC Varsity Theater on Oct. 25 to participate in a food demo presented by BYU dietetic graduate students.
The theme of the food demo was “Snack Attack” and students explained the need for snacks, illustrating how they keep you energized and healthy. During their explanation, the students also tackled some common snacking myths.
Myth 1: It is better to completely cut out snacking in order to cut down on calories.
“Skipping snacks can actually lead to more overeating at meals, leading to more consumption of calories,” BYU dietetics student Amber Butters said.
Butters explained it is actually better to snack regularly between meals to help maintain a steady level of energy and fullness. Both of these outcomes will help to reduce cravings and avoid overeating during meal times.
Audience members chimed in expressing their own reasons for snacking during the day, like snacking to make them “less grumpy” and snacking to “stay awake.”
Myth 2: All snacks are unhealthy and processed.
Butters stated there are quite a few nutrient dense snack options to choose from such as yogurt, nuts and whole grains.
The students explained processed food doesn't always mean what you think it does. Cutting up an apple will technically make it a processed food. “Don't be afraid of the word processed,” Butters said.
Myth 3: Protein bars are the perfect snack.
Protein is a necessary ingredient to help keep you healthy and strong. However, most protein bars are full of less optimal ingredients as well.
“The reality is that some protein bars can be a good option, but some are high in sugar and artificial ingredients and high in calories,” Butters emphasized.
Butters suggested adding some fruit or fiber to your protein bar snack is a great way to round out your nutrients and stay healthy and energized.
Myth 4: Juice is always a healthy snack.
Camille Weyrauch explained while juice can contain a lot of nutrients, it is often high in sugar, high in calories and low in fiber. She suggested pairing juice with something high in protein or high in fiber to balance out your snack choice.
Myth 5: Low fat or fat free snacks are always healthier.
Fat heavily contributes to the taste and texture of a lot of foods and when that is taken away fat is often replaced by “added sugar or other additives to compensate for that flavor loss and to help with the texture,” Kelly Blake, BYU dietetics student, taught.
The students also pointed out that there are many kinds of fat, some healthy and others not. So when looking for a snack make sure to check the nutrient label to see where the fat is coming from.
“When we say healthy fats, we're referring to polyunsaturated, monounsaturated fats, as opposed to avoiding trans fat or saturated fat,” Blake explained.
Myth 6: Snacking leads to weight gain and spikes blood sugar.
The truth is that eating snacks throughout the day can help prevent overeating and support weight loss.
Butters encouraged listeners that “by planning your snacks and making sure they're balanced, you can support your goals, whether that's weight loss, weight maintenance, weight gain.”
And as previously mentioned, regular snacking can actually help to regulate blood sugar levels and keep them steady.
Myth 7: Eating late night snacks is bad for your health.
The students pointed out that when you eat your snack does not matter. What does matter is the type of snack you choose and how much of it you eat.
“200 calories at 9 a.m. is the same 200 calories at 10 p.m.,” Butters explained.
In the end the BYU dietetic students pointed out that “no snack is going to be perfect” and “you shouldn’t only eat one snack” but that they are important to maintaining a healthy and active lifestyle.
Click here to watch the full food demo and learn how you can become a better snacker.