Snacks vs. Treats

I worked in dentistry for many years (as a dental assistant and office manager). I always enjoyed when we would visit the nearby Preschool and Kindergarten students to educate them about oral health. My favorite part of the presentation was when we’d hold up a food item and ask “Snack or Treat”? As a health coach, it felt good teaching these healthy habits to youngsters - but realized that often adults forget to ask this simple question. 

To start the game, we would explain to the students that a “Snack” was a food item that could be eaten everyday or as part of a healthy lifestyle. A “treat” was a food item they would only eat on occasion like at a celebration, birthday or holiday.

The first couple were always easy: We’d hold up an apple - “SNACK!” the students would yell. Next, a cupcake “TREAT!” they excitedly yelled nearly jumping from their seats. 

The one food item that always tripped them up - Goldfish Crackers! 

About 80% of the students would yell “SNACK” while maybe one or two would look confused and another one or two would reluctantly say “Treat”. It’s true, Goldfish Crackers, and many other crackers are in the treats category. Due to the high carbohydrate content of crackers (and the way they stick to the crevices of the teeth) they are not a “healthy” option for our chompers, or our waistlines. Oftentimes, crackers have high-fructose corn syrup hidden in them, added sugars and really no nutritional value. 

I know I’ll get some tears on this next one : Ice Cream. 

Through years of working with clients, I couldn’t believe how many adults are eating ice cream everyday. I think this one is particularly difficult for adults to give up. It is so closely tied to good feelings and endorphins, happy childhood memories and serves the “reward” center in the brain. Maybe as children, our parents rewarded good behavior or celebrated with a trip to get ice cream. As adults, when life is stressful, we feel the need for a pick-me-up, we turn to ice cream for that boost. Even Italians are crazy about their gelato. 

While I do enjoy a delicious scoop of ice cream (and especially gelato), in some ways it’s more enjoyable when I know I don’t have it all the time. In a later blog, we’ll discuss the “reward” system we often associate with food… However, for the purpose of this blog, let’s keep it simple and give you a couple strategies to ensure you are stocked up on healthy snacks and understand how to incorporate “treats” into your life without feeling deprived. 

1. “Out of Sight, Out of Mind, Out of Mouth” - I like to add on that last part to this familiar phrase. If you don’t have treats hanging around on your kitchen countertop, in the cupboard or the fridge, it is MUCH EASIER to avoid those foods. 

2. “Mindful Eating” - Recognize the celebration associated with the treat. Check in with yourself and ask why you feel the need to indulge in sweets and treats. Is it related to emotional eating, stress, sugar cravings (metabolic systems and diabetes)? 

3. “Celebrate the Simple Things” - Finding ways to celebrate meal times and enjoyment of healthier snacks can make it easier to pass on the tempting treats. In our busy world, we often eat on the go, forgetting to take meal time to sit down, share fellowship and family. Honoring meal time can put the celebration back into our lives without the rewards of sugar highs.

4. “Make it an event” - When my husband and I have a sweet tooth, we have to go out of the house, out to a restaurant or dessert place to get our treats. This requires putting on pants, shoes, getting in the car, tipping, etc. Basically “effort”. We consider “Do we really want dessert so bad we are willing to put in the effort?” I know this might seem a bit strange, but truly, sometimes we just end up eating some berries on our porch instead of the fuss of going out - and we still enjoy it (in my flip flops and yoga pants!)

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Krystal Quagliara

Krystalized Health Advisors