Healthy Habits

How to snack right

To nosh or not to nosh - that is the question. Or is it? Surprisingly, most diet and nutrition experts agree that you should snack between meals. Yet, there are rules to the snacking game. Snacking on the wrong foods, snacking on too much food, snacking too often, and at the wrong time in the wrong place, can make you unhealthy. Eating no snacks at all can cause this too. Confused? Here are all the rules you need to know to snack right.

REASONS TO SNACK

1. Avoid the starvation switch

Eating a healthy snack between meals prevents the body from switching into starvation mode. If the body goes without food for longer than four to six hours, its metabolic rate may slow down in a biological response to food deprivation. The body reacts as if it is starving and conserves stored energy for later. 

2. Avoid the blood sugar roller-coaster ride

Your body converts food to glucose, the simplest form of sugar, which it uses for energy. Blood glucose levels must stay within a normal range so the body doesn't think it's starving. Healthy snacking helps to maintain normal glucose levels.  If blood sugar drops too low it leads to food cravings 

Snacking on the right foods, at the right times, in the right amounts can help avoid these symptoms.

THE SNACKING RULES

1. Choose nutrient-dense snacks

Nutrient-dense snacks such as sliced peppers, celery, cucumbers, broccoli. Pair them with hummus, fat-free cottage cheese or salsa. Roll up a few turkey/chicken slices. Fresh apples are a great choice, too, as are fresh berries. Pair with slivered almonds, pistachios or walnuts for a balanced snack. Try hard-boiled egg whites stuffed with hummus.  Avoid highly processed foods that are primarily refined flour, sugar and corn syrup; these can spike blood sugar, commencing the roller coaster ride. 

2. Count the calories

Keep your snack calories to less than those of a typical meal, no more than 150 to 200 calories. Instead of eating snacks straight from the box or bag, split them up into 100 calorie portions. Learning portion size will help you realise and control the calories you are eating. Counting calories is no fun, but it beats being unhealthy!

3. Timing is everything

Eat a nutritious breakfast. Snack number one should be scheduled for around 10:00 a.m. Eat lunch between noon and 1:00 p.m. Eat snack number two around 2:30 or 3:00 p.m., and dinner no later than 6:00 p.m. 

4. Location, location, location

Eat while sitting down. Be conscious of eating your meal or snack. Don't eat in the car. Don't eat in front of the television, which can lead to "eating amnesia," a major cause of overeating and feeling sluggish. Don't eat at your desk. 

  

5. Kill old eating habits

Instead of eating ice cream in front of the TV every night, take a walk, read a book 

MORE EXAMPLES FOR TEENS

Hard Boiled Eggs plus an apple. Whether your teen is looking to gain muscle or lose weight, this perfectly packaged protein can be the answer. Add the apple for energy and fibre.

String cheese plus a handful of almonds. Calcium is vital for this age group as they are still in the bone growth phase of their life. The almonds are a filing compliment to add some good fat, magnesium and fibre. 

Peanut butter and an apple. The ultimate snack with perfect portions of fat, carbs, and protein! Change up the peanut butter by grinding up other nuts like almonds or cashews. 

Low fat yogurt with berries and cottage cheese. Another calcium power house! Exchange the low fat yogurt for some Greek yogurt and the protein literally doubles. Adding the berries gives a great flavor while also getting in some vital antioxidants. 

Popcorn mixed with nuts and dried fruit. This filling snack may be light on protein, but the good fat and energy it will bring makes it a great pre-exercise snack. 

Whole wheat English muffin with pizza sauce, veggies, and mozzarella cheese. While these taste best baked and toasty, just puts it in the microwave to warm it up. Whatever makes you happy. 

Baked corn chips with bean dip (with black eyed peas, avocado, and tomatoes!)  Try adding some pita crisps or chips to make it a little more filling.