By: Celena Bonner
It’s finally the weekend. You had a busy week filled with classes, that midterm that took up half of your sleep, and work. Now, you’ve decided to de-stress by putting on your comfiest sweater and sweatpants (or pajama bottoms, no judgement) and catch up on that Netflix show that you put off to study. But before that, you gather the essentials; snacks. Oh yes, time for those uniquely flavored chips that you have been waiting to eat with your go-to soda or alcoholic beverage to completely wind down. Finally, you sit down and the next thing you know, it has been three hours and three bags of chips later and you feel bloated and regret every chip and every sip of drink that you gladly were wolfing down earlier.
Don’t fret. You wanted to relax and enjoy something tasty. You just got carried away and that it is okay. You are not alone. In a recent study performed in India, 51.1% of college students snacked while watching tv. The study went on to discover that 71.9% of students exhibited poor eating behavior in general. As this continues, it can lead to students regularly skipping breakfast and unhealthy weight gain.
If you find yourself wanting to change how you eat while you are relaxing, here are a few yummy snack ideas to get started suggested by "My Plate."
Chips and dip are a stable snack combination, but an equally satisfying alternative is hummus. It is a versatile spreads that goes well with fruit and veggies alike and is guilt-free.
Calories: 60 cal
15 ounces garbanzo beans; drained and rinsed
½ cup plain Greek Yogurt
1 tbsp lemon juice
1 clove garlic
2 tbsp water
1 tsp olive oil
½ tsp salt
½ tsp cumin
1/8 tsp black pepper
¼ cup fresh chopped parsley
When in doubt, just drink water. Water is completely guilt-free and will cleanse any aftertaste of any sweet or salty snacks that you just had. Most campuses offer free water dispensaries so make the most of it and fill up that portable water bottle that you always carry around!
These were just some of the few changes that you could incorporate into your "Netflix and Me-Time." Just remember that you don't have to quit your-go chips forever, but being mindful of other healthy and sometimes cheaper snack alternatives will benefit you more in the long-run. Just adding a bit more color and creativity to your snacking can further enhance the time you are taking to just sit down, relax, and enjoy.
Jacobs, E. (2018). How binge-watching Netflix can make you fat. Retrieved from https://www.goodfood.com.au/good-health/how-binge-watching-netflix-can-make-you-fat-20180716-h12r9h
Mithra, P., Unnikrishnan, B., Thapar, R., Kumar, N., Hegde, S., Mangaldas Kamat, A., … Kumar, A.
(2018). Snacking Behaviour and Its Determinants among College-Going Students in Coastal South India. Journal of Nutrition & Metabolism, 1–6. https://doi-org.jpllnet.sfsu.edu/10.1155/2018/6785741
Shallal, K. (2016). Greek yogurt hummus (no tahini). Retrieved from https://hungryhobby.net/greek-yogurt-hummus/
U.S Department of Agriculture. (2013). Mini-fridge makeover. Center for Policy & Promotion Retrieved from https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet27MiniFridgeMakeover.pdf
Guidance for compliance with nsf/ansi std 61 in drinking water systems. (2017). Amercian Water Works Association California-Nevada Section Retrieved from http://ca-nv-awwa.org/canv/CNS/Advocacy/NSF_ANSI%20Std%2061/CNS/Advocacy/NSF_ANSI_61_.aspx?hkey=f9adf49e-94f0-4b0b-a859-6c470609b2c6
The Digestible; a site for easy to understand food, nutrition, health, and energy balance information.