Be a savvy snacker

NOT only is eating well important for weight management, but what we put into our bodies can also actively boost long-term health. If you’re trying to lose weight, however, knowing exactly what to eat can be confusing, especially when it comes to snacking.

A recent survey of 2,000 British office workers by snack brand Popchips found that, while 72 per cent said they started the day full of energy, most said they experienced a slump by the late morning, reaching for a snack at 11.30am. But while snacks are often seen as “bad” when people are trying to lose weight, ditching them altogether could be counterproductive.

‘‘Snacks are certainly not the enemy,’’ says British Dietetic Association spokesperson Sioned Quirke, whose website (quirkynutrition.co.uk) is full of useful information on healthy eating. ‘‘Of course, if we snack on unhealthy foods and drinks regularly, such as chocolate, sweets, biscuits, crisps and fizzy pop, these will significantly increase our calorie intake and affect our weight. That doesn’t mean we can never have these foods, we just need to look at the frequency.’’ Ben Pratt, from leading health and fitness training provider Premier Training International (premierglobal.co.uk), agrees that letting yourself get too hungry can be detrimental. ‘‘The hungrier you become, the less wise your food choices are likely to be,’’ he adds.

If snacking’s a problem for you, start by looking at your main meals. If you’re completely ravenous just an hour or two after a meal, then chances are that meal wasn’t adequate.

‘‘If we have a healthy, low GI (Glycemic Index) meal, this should sustain us until our next meal, but if we have a long gap between some meals, such as before the evening meal because of getting back from work late, then it’s okay to have a snack if we make a healthy choice,’’ says Quirke.

Instead of vowing that you’re only going to eat salad, or cutting out carbs altogether, look for a good balance of food groups and micronutrients.

Quirke’s Quirky Portion Plates – aimed at helping people trying to lose weight – feature a handy portion guide design, with half the plate reserved for vegetables and/or salad, a quarter for carbohydrates (potato, brown rice or pasta) and a quarter for protein (meat, fish, pulses, shellfish, egg).

However, though a mid-morning and afternoon snack’s advisable, Quirke cautions against snacking late at night if you’re slimming. ‘‘Your evening meal should satisfy you,’’ she says, ‘‘and have plenty of fluids – lots of people forget to drink in the evening. The chemical signal from the stomach to the brain is the same for hunger as it is for thirst, and many people are actually dehydrated when they think they’re hungry between meals.’’ Guzzle water and you’ll reap endless rewards like feeling more alert, better concentration and glowing skin, plus you could save yourself hundreds of calories per day. Tea (without adding sugar) also counts towards hydration.

Lots of people worry that eating before or after exercising will undo all their hard work, but, Pratt explains it isn’t as simple as that. Just avoid a hefty snack immediately before exercise, as the food will be sitting heavy in your stomach. Plus, in order for your food to be converted into fuel mode, you’ll need to have given it a little time to “get to work”

– 45 minutes to an hour before exercising is ideal.

He advises clients to combine micronutrients – some organic apple and cheese is a good pre-workout snack, or some fruit and then a small flapjack if you’re still hungry.

If you’re ravenous after your workout, that’s your body’s way of telling you it needs a nutrition top-up, so don’t ignore it – just make sensible choices.

‘‘We’re all familiar with the term ‘working up an appetite’. The more activity you engage in, the more hungry you’re going to become,’’ says Pratt.

To reap the full health benefits of eating well, instead of asking yourself, what snack you can eat that’s got the fewest calories, look at which snacks pack the biggest nutritional punch. Quirke’s top suggestions are fruit and veg or a handful of nuts and seeds or olives.

Five super snacks

FRUIT
1. Naturally sweet, bananas are high in
soluble fibre so keep you feeling full for
longer, plus they contain heart healthboosting
potassium and are a good source
of vitamin B6, important for immune function,
while oranges, kiwis and apples are all high
in vitamin C.

RAW VEG
2. A handful of carrot batons is naturally low
in fat and calories and packed with alpha
and beta-carotene, which, when consumed
regularly, have been linked with a reduced
risk of certain cancers and heart disease.
Alternate with some chopped raw pepper, to
up your fibre and healthy carb intake. A bit of
hummus will add flavour and protein.

NUTS AND SEEDS
3. The ideal way to boost your brain and
heart-boosting omega 3 intake, nuts and
seeds can also be great sources of
magnesium, zinc and selenium – cashews,
walnuts, almonds and pumpkin seeds are all
fab. A small handful’s a useful guide, and –
particularly important if you’re watching your
blood pressure – make sure they’re unsalted.

POPCORN
4. Brilliant if you want volume but hardly any
calories or fat (providing you stick to plain
varieties). Popcorn’s not oozing with
nutrients but it is a good substitute for
people who are cutting down on unhealthy
habits.

YOGHURT
5. Sprinkled with some healthy cereal or
oats or a few chunks of fruit, a plain
yoghurt snack could be a great balance of
healthy fats, carb, protein and calcium, as
well as being delicious and satisfying.