If you've ever binge watched an original series or hosted a movie marathon, you well know how easy it is to mindlessly munch on snacks because of being so caught up in the scenes.
Snacking can be a great, potentially healthy way to bridge the gap between meals. The problem is when things get out of control - mindlessly and distractedly exceeding proper portion sizes - or out of limits - low in nutrient-density and high in calorie-density, sodium, or added sugars. Studies show that these snacking behaviors start as early as pre-school childhood. A review of numerous studies found that snacking while watching TV is associated with more frequent sugar-sweetened drinks, high-fat, high-sugar foods and fewer fruits and vegetables. Even for younger generations, snacking is associated with poor diet quality and increased risk of obesity.
Does this mean that there should be zero snacking while watching TV?
Well, it doesn't have to be a bad thing if you can enter the situation fully prepared and fully aware of the dangers. Stay tuned for a thrilling list of binge-watching snack ideas!
The Dangers of Distraction
Eating while being distracted by other activities affects the amount of food we consume. This has been closely observed and established in numerous studies. Regardless of whether subjects were "bored" or "entertained" by the material they were watching, snacking was increased. Snacking while distracted contributes to greater intake later in the day. Why? Studies suggest that it might be because the snacker wasn't fully satisfied and mindful of the snack he consumed during the distraction. This is not surprising as distracted eating prevents the eater from focusing on the flavors, textures, visuals, and aromas of the food. Therefore, being less satisfied or satiated leads to increased consumption at the next eating opportunity. Bottom line? Distracted eating leads to increased portions both during the distraction and even after time has elapsed since the distraction.
The Dont's of Screen-Time Eating
DON'T skimp on water. Staying adequately hydrated helps prevent eating when you're not hungry. Bring a water bottle with you to the family room!
DON'T watch anything when you're hungry. Have your dinner before the show. Alternatively, plan a dinner after.
DON'T snack on anything out of a bag or box. Pre-portion all your movie snacks to prevent overloading.
DON'T skimp on sleep. Reserch shows that inadequate sleep can heighten cravings for unhealthy foods.
The Do's of Screen-Time Eating
DO assemble a balanced, nutrient-rich, pre-portioned snack if you decide to snack while watching.
DO make a plate of mixed raw, crunchy veggies (carrot sticks, cherry or grape tomatoes, broccoli florets, sliced cucumbers, radishes) with a serving of your favorite veggie dip, guacamole, salsa, hummus, or salad dressing.
DO make some movie popcorn with just a little salt, some butter, or an olive oil spray. You can sprinkle cheese or even a honey, nut butter mix.
DO get your sweetness fix with fresh fruit, such as mixed berries, a banana, a peach, orange slices, pear slices, or apple slices with your favorite protein (cottage cheese, cheese, yogurt, nuts, nut butters, or seeds).
DO bring a handful of your favorite nuts and seeds. Eat them plain or combine them with a serving of fruit, dried fruit, or cheese or yogurt.
DO measure out a serving of whole grain crackers with a few slices of cheese or your favorite nut butter.
DO make bite-sized enegy balls using your ProEnergy protein powder, a nut butter, dried fruit, shredded coconut, nuts, seeds and a drizzle of honey for a tasty, balanced snack. You can also add a few pieces of dark chocolate chips into the mix.
DO open a single serving container of Greek or Icelandic yogurt and top with berries or nuts, and a sprinkle of cinnamon.
DO make your own chips by roasting seasoned and sliced sweet potatoes or kale.
DO freeze some grapes spread out on a baking sheet. Then, when it's showtime, pop them in your mouth for a sweet snack.
DO make your own guacamole or smashed avocado dip for tortilla chips instead of using mystery nacho cheese.
DO blend a hydrating, nourshing protein smoothie to sip on while watching.
DO find an alternative to snacking during commercials, especially something that involves getting up and moving!
DO combine any carbohydrate you plan to eat with a healthy fat or protein. For example, pair apples with nuts, carrots with hummus or a bean dip, crackers with cheese or tuna, etc.
References
Blaine, R. E., Fisher, J. O., Blake, C. E., Orloski, A., Younginer, N., Bruton, Y., … Davison, K. K. (2016). Conditioned to eat while watching television? Low-income caregivers' perspectives on the role of snacking and television viewing among pre-schoolers. Public health nutrition, 19(9), 1598–1605. doi:10.1017/S136898001500364X
Prev Med. 2015 Mar; 72():8-14.
Avery, A, Anderson, C, McCullough, F. Associations between children's diet quality and watching television during meal or snack consumption: A systematic review. Matern Child Nutr. 2017; 13:e12428. https://doi.org/10.1111/mcn.12428
Advances in Nutrition, Volume 7, Issue 3