Dear Reader,

There are a lot of opinions on snacking, and I’ve heard many opinions throughout the years ranging from “It’s terrible for your metabolism and health” to “The best way to eat is many small snacks throughout the day”. The way people see them ranges from evil, to the solution of our health woes.

But like most things, I believe the truth is somewhere in the middle.

Snacking is not inherently bad for you

Meals were established to accommodate the modern lifestyle, rather than the nature of our bodies. But if we were to really honor nature first, we would probably just eat when we are hungry– and to do that, some of us may benefit from more snack-like mini bites than meals.

But we’re probably all familiar with the problem of snack culture: it’s easy to overeat, portable and ready foods are usually not as nutrient-dense, and the convenience of snacking means it’s usually not taking place in a very mindful environment.

So how might we approach snacking? Perhaps a Japanese perspective may offer assistance.
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What is the Japanese 3 o’clock snack?

In Japan, if you ask what time snacktime is, most people will say it’s 3 o’clock. It’s so pervasive there’s a name for it: sanji no oyatsu (３時のおやつ).

Why 3 o’clock? Well, snack in Japanese is read 御八つ (oyatsu), and its origin is said to be from the time 八刻 or “yatsudoki” used in the Edo period, which refers to the time from 2 to 4 p.m. So “oyatsu” used to mean that time between lunch and dinner, a time for some food, and a short break.

Now “oyatsu” refers to a snack regardless of what time it is, but the roots of the term persists today.

An approach to healthy snacking that is not just ‘healthy foods’

Sanji no oyatsu reinforces the idea that snacking as an activity deserves its own recognition, hence a boundary to help us make better decisions about how we eat. In this way it’s not a mindless activity, but choosing to eat with a goal in mind:

1. A satisfying snack that will carry you until your next meal
2. Or a snack that will help you relax and refresh a bit midday
3. Or both!

With a purpose in mind, decisions around eating are made to satiate our needs, which helps prevent overeating. Recognizing snacking as an activity helps us make better decisions on what and how we should eat.

To satisfy a hunger craving:

• Pick something nutrient-dense, protein- or fiber-rich — things like nuts, dark chocolate, yogurt, avocado toast, or anything that will fill you up.
• Drink some water with your snack to ensure you’re not confusing dehydration for hunger.

To satisfy your need for a break:

• Pick something you enjoy — choosing a food that gives you no joy will not satisfy your need to continue eating.
• Put yourself in a relaxing environment: away from the computer and phone, away from the desk. Grab a friend or family member to join you if you can, or sit by a window and look outside as you eat. Break time doesn’t need to be an hour, but even just a designated 10 minutes to enjoy something will help you relax and refresh.

It’s important to be aware of our needs: By meeting them, we’re less likely to snack with abandon, and more with satisfaction. This is the key to mindful snacking.

What's your relationship with snacking like? Let me know! I read everything that comes my way.

Warmly,

Kaki

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If you made it this far down the newsletter, wishing you a lovely weekend ahead!