PRAIRIE VIEW, Texas (April 15, 2020) – Amid the current unprecedented situation with the COVID-19 pandemic, it’s no surprise to learn that snacking and eating has increased across many households because food is within easy reach. After all, it takes no extra effort to reach into the pantry for extra snacks throughout the day. Sharon McWhinney, Ph.D., RDN, LDN, a Professor of Human Nutrition And Dietetics and Director of the Dietetic Internship Program at Prairie View A&M University, has been teaching for over 28 years. She is eager to offer healthy snacking tips for adults and children.
“Snacks should provide nutrients for growth and to maintain good health,” she said. “You can save time and control portion sizes by preparing and packing ahead of time. It’s also a great idea to involve children in preparing these snack foods.”
Items such as fruits, vegetables and low-calorie dips, granola, mixed nuts, cheeses, yogurt, apples or celery with peanut butter, and puddings, make excellent snacks for adults and children. Other foods such as popcorn, whole-grain breads and high-fiber cereals with no added sugar are also great options. Milk and milk alternatives (soy, almond) may also be used as an alternative to snacks and require little to no preparation.
“Refrain from sugar or sweetened foods such as cookies, cakes, soda, sweetened Kool-Aid, and juice drinks,” she said. “While 100-percent juices are healthy, they still contain a lot of sugar. Avoid drinking too much throughout the day, as the calories from juices will add up. Water with lemon makes a good substitute.”
Quality snacks are important because they provide needed protein, energy, vitamins and minerals, as well as nutrients that are necessary for growth, repair of the body, and maintaining overall good health, McWhinney said.
“Protein and energy are especially needed for growth and repair of body tissue,” she said. “In addition to keeping us healthy, vitamins and minerals play a huge role in fighting against infections.”
To prevent continuous eating throughout the day, McWhinney recommends meal preparation (including snack foods) to ensure a well-balanced diet. Eating a mix of nutrients (through well-balanced meals) makes you full longer compared to eating quick and easy-to-reach, high-sugar foods. She recommends following the USDA’s guidelines.
McWhinney also stressed the importance of staying active when possible.
“Exercise prevents boredom and helps to relieve stress. Stress and boredom may trigger increased eating, and the foods eaten under these conditions are usually high in fat, calories and sugar.
Sharon McWhinney, PhD, RDN, LDN
Proper food safety is always important, and even more so now when families are sheltering at home due to the COVID-19 pandemic.
“Home food safety includes promptly refrigerating foods, keeping raw and cooked foods separated, and heating food to the appropriate internal temperature. Proper handwashing is always encouraged, especially before preparing food. This means washing hands thoroughly for 20 seconds with soap and water. Cleaning and disinfecting countertops before and after meal prep is also very important during this time,” she said.
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By Emilia Benton