Snacking as a concept, isn’t bad. For some it’s utterly important to snack or have smaller meals and for others, three meals a day is plenty. Regardless of whether you snack every day or once in a blue moon, this post should resonate some what.
When it comes to snacking, too often it does more harm than good. Hence, it is always best to choose wisely so that you can reap the benefits that a good snack exudes. After all, our productivity and our energy for the rest of the day comes down to the food choices we make throughout it.
So here are my rules…
Listen to your body & eat mindfully.
Too many times we find ourselves doing other activities while eating (driving, watching TV, sitting at the computer), which compromises our body’s ability to tell us when to stop eating. I want you to try and become more mindful of your food; what your body really needs. Notice your triggers – is the pantry the first thing you visit when you get home? Do you stop to buy the same muffin each day you drive to work? Are you reaching for the something sweet after you’ve packed up the kitchen at night?
Our bodies were created with the ability to tell us when we’re hungry and when we’re full. Try to become more in-tune with your body – decipher whether its really hungry, or instead thirsty, tired, bored, stressed, sad etc.
Eating mindfully means:
- To be aware of the task at hand
- To observe how the food makes you feel
- To utilise your senses
- To be in the present
- To remove any underlying stress
Mindful eating increases your awareness of your bodies signals, it helps you notice the feelings of fullness and/or hunger, it has the power to evoke a particular emotion/memory and it promotes better digestion and therefore, more satisfaction.
Avoid the spike.
Opt for low GI food choices as these foods are very slowly absorbed into the bloodstream which means no blood sugar spikes! Your best options are plant based such as fruit and vegetables, wholegrains and nuts/seeds. Refined and/or processed foods offer little to no benefit.
Balance.
When it comes to snacking, I often recommend a protein rich and nutrient dense food. Protein takes longer to digest than carbohydrates, therefore, ensuring a source with each snack will ensure satiety, sustained energy and balanced blood sugar levels. However, the other macronutrients are still important! Choose quality wholegrain carbohydrates, good fats and make sure there is a source fibre.
Change it up too that way you will expose yourself to different nutrients. For example, rather than have nuts every day, have nuts every second or third day and opt for a boiled egg or two instead.
For those lacking on the veggie front, centre your snack around a serve or two of a vegetable/s. For example, make some savoury veggie muffins with carrots/zucchini, make a veggie-rich smoothie, have veggie sticks and dip or an egg etc.
When it comes to what to snack on it isn’t one size fits all – it’s entirely individualistic, so find what works for you and stick to that.
Dont deprive.
When you deprive yourself of food, you increase its appeal. Overeating is the natural result. Rather, allow yourself to listen to the signals of your body – give it what it wants and rid of the guilt – allow yourself to eat anything. You’ll find that you make wiser choices and this will contribute to a happier and healthier you! On the other hand, if you do splurge, don’t let the guilt ruin it. Accept it and move on.
Preparation is key.
Preparation is absolute key to ensuring healthy snacks day in day out. Putting aside 30 minutes or one hour on a Sunday evening could be the best thing you implement for your health and wellness. Get a hold of some small containers for food storage, write an ingredient list and snack planner, get the kids involved and have a family cooking session…whatever it takes. The best snacks are wholefoods or ‘nude’ foods. If you do get stuck and the supermarket shelf is the only option – READ YOUR LABELS – stop after three ingredients – if sugar or one of its many nicknames is a member of the top 3 – move on to the next option.