Vending machines lurk in dorm basements and university buildings, just waiting for someone to get a case of the munchies.
While these crave-indulging contraptions can be the health-conscious student's worst enemy, it is possible to choose a snack that minimizes damage — or that might even be healthy.
Healthy vs. unhealthy snacks
Pretzels, peanuts and mixed nuts can all be good choices from vending machines, said Anne DeVitto, a registered dietitian and certified specialist in pediatrics at Sparrow Hospital. Peanuts and mixed nuts are good sources of protein, she said.
"If you're grabbing something from the vending machine between classes and grab a bag of peanuts, it would be one serving from the protein group," DeVitto said. "If you look at total intake from the whole day, peanuts would be a reasonable choice.
"If there are no other choices, peanut M&M's could give you some protein. It would provide some balance to your intake."
Although they are less common around campus, Sharon Hoerr, an MSU human nutrition professor, recommends looking for refrigerated vending, which tends to have more nutrient-dense choices, such as yogurt, sandwiches and fruit.
If you're not limited to snacks from vending machines, yogurt, low-fat cheese and milk are on-the-go snacks that also contain plenty of protein, DeVitto said.
When considering chips, baked chips contain less calories and fat than the original versions.
But there is an advantage to buying chips from vending machines, Hoerr said, as they come in smaller packages compared to those in grocery stores, which can ultimately limit the amount of chips eaten. She added that chips are the most unhealthy vending-machine snack because of high-fat and low-nutrient content.
DeVitto, however, cited king-size candy bars as the most unhealthy vending-machine snack because of low nutritional value and an excessive amount of calories.
When given the option, DeVitto recommends choosing dark chocolate over milk or white chocolate, as new research suggests it is heart-healthy.
"If you're going to eat chocolate, eat the kind you enjoy," she said. "There's no point in eating dark chocolate if you don't enjoy it. If you don't care about the kind of chocolate you eat, I would recommend dark chocolate."
Eat a snack that fills your stomach
While Snickers or Reese's Peanut Butter Cups might be filling, a larger portion of pretzels or popcorn could have the same effect with less calories.
"Popcorn is great because you can have three, four cups of popcorn and only 120 calories," DeVitto said. "It fills you up without giving you excess calories. It's important when we're eating to have volume in our stomach. The problem with candy bars is that they raise your blood sugar and then you tire out quickly."
Before eating a whole bag of anything, check the amount of calories and the serving size, usually located on the back of the package. Even though the calorie content per serving might seem small, there could be four servings in one bag.
Robin Losey, a psychology freshman, avoids this dilemma by pouring snacks into a bowl instead of eating directly from the container. This way she's aware of how much she has eaten.
"I buy things in bulk, like Goldfish crackers, put some in a small bowl and that's it," she said. "It's portioned and prevents you from going to the vending machine and saying, 'Oh, let me just grab this Snickers bar.'
"I could see when you would want to snack or splurge (at the vending machine), but we make it so convenient for people to do that. I disagree with them being around because people, when they pass them, they say, 'Oh, I really do need that fattening candy bar.' It's really unhealthy for them to have it."
Deanne Austin, a journalism junior, also tries to avoid splurging at vending machines, but uses them as a last resort when she needs a quick pick-me-up. Her snacks of choice are animal crackers or Snickers.
"Usually I'm not a breakfast person, but it's the first thing that'll get me going," she said. "I'm really trying to avoid (vending-machine snacking), and now I'm getting coffee or something of more substance, but sometimes when I know I'm dragging a little bit I have to get it. But after a few hours, it drags me back down."
Eating regularly throughout the day can moderate appetite
Skipping breakfast and lunch triggers hunger pangs from late afternoon on, and they are difficult to satisfy.
"The body thinks it's starving and wants to catch up," DeVitto said. "If you eat during the day in a regular fashion, you aren't likely to get the munchies. If you go eight, 10 hours without eating, your appetite is going to be driven.
"And part of it may be stress, like the stress of freshmen starting out in a new environment. Well, if you're eating out of stress, you need to ask yourself, 'Am I really hungry, or is stress making me eat?' And then look for something else to do. Take a walk, go talk to somebody or call a friend from home."
But when cravings for sweet foods do come, indulging in moderation is harmless, she said.
"If you deny yourself those foods you're really craving, it sets it up like forbidden fruit, and you'll want it even more," she said. "And you'll eat even more than you intend to because you're just so happy to have them. Split something with your friends so you get a taste of it but you don't gorge on the whole serving."
Sometimes thirst can be disguised as hunger, Hoerr said. Drinking a glass of water might curb the need to snack. Starting with a healthy choice can also decrease the amount of unhealthy snacks eaten.
"Don't go open a bag of chips when you're starving," Hoerr said. "I would eat healthy first, and that usually fills you up. Pay attention while you're eating. Don't eat while you're reading, studying or watching TV because people can go into unconscious eating. If you're eating a meal, make it last 15 to 20 minutes because it takes that long for satiety to kick in."
Future of vending machines
Healthier foods could be available in campus vending machines if students demanded it, Hoerr said. After all, businesses want to make money.
"I think they should offer at least a third of the snacks to be more nutrient-dense than they are," she said. "The problem is … people don't choose the healthy snacks. If the students requested it, they could get some changes made."
