Eating frequent small meals is a better weight management strategy than taking one or two large meals. However, for most people, taking a healthy snack at the end of a busy, errand filled day seems like the best thing to do and they just can’t help it. While snacking is recommended, it is important to choose snacks wisely in order to effectively lower cholesterol. In reality, healthy, satisfying bites regulate your appetite, prevent overeating and boost the overall quality of your diet. When choosing snacks to nibble in between meals, ensure you go for those that boost your nutritional value. A smart approach in healthy snacking is recommended and here are tips to help you do exactly that:
- Opt for small treats
Calorie wise, a snack carries about half the amount of calories in a single meal. Your calorie needs largely depend on your weight but generally, it is recommended to keep snacks below 200 calories. As such, go for snacks that have lower calories in small frequent portions.
- Use snacks to fill nutritional gap
In some instances, the meals you take might not meet the nutritional value you need to take each day. Vitamins and minerals are sometimes overlooked or destroyed during meal preparation and cooking. In such cases, consider eating snacks that are rich in nutrients that you miss out in your main meals, fruits and seeds are good options.
- Pick a combo snack
In picking snacks, you are better off going for those that are satisfying. A combination of proteins, healthy fats, vitamins, complex carbs and even minerals is advisable. An apple is a great snack but eating just an apple helps you get the energy. Your blood sugar will go up then drop after a short while and you’ll feel hungry and tired again. Rather than just taking an apple, consider adding some proteins like a cheese stick. This will cause your blood sugar to go up slowly and remain steady longer such that your energy and satiety is sustained and your blood sugar remains at a healthy balance.
Taking something sweet with healthy fats also lowers the rate at which the body uses the sugar so you don’t experience sugar rush. Fruits and vegetables provide essential vitamins and minerals, they are low in calories and high in fibre. Vegetable snacks like celery, bell peppers, cherry tomatoes and carrots are good options.
- Snack mindfully
As much as snacks are considered little treats that don’t make a difference in weight gain or weight loss, it is important to snack mindfully. To help with this, develop a schedule the same way you do with meals. This will help you know what to eat and when. Once you develop this habit, you begin to notice a difference in your energy levels and changes in your hunger pangs. Eating without minding as you go about other tasks could lead to eating more than you intended.
A study in the American Journal of Clinical Nutrition shows people who eat meals without distractions feel more satisfied and eat less during the day. But that does not necessarily mean that you should always watch your favorite program without a snack by your side. The point is to ensure your snack is a healthy choice and fits within an individual serving to avoid overeating.
- Carry a snack with you
When travelling, going to work or on days you spend away from home, try prepare healthy snacks in advance to eat while away. You can pack dried fruits like apricots or raisins, nuts or seeds and a few whole wheat crackers as healthier alternatives. This will help you resist the temptation of buying salty, greasy and sweet snacks that are readily available in shops. Also, carry some water to sip as this helps keep hunger at bay.Try pairing snacks that are rich in proteins with carbohydrates to provide your body and brain with the required energy. Protein rich foods keep you full longer because they break down slowly.
- Go for nuts and seeds
Unsalted nuts, seeds and vegetable snacks are great because they are rich in proteins and minerals. Try almonds, peanuts, cashews, hazelnuts, roasted pumpkin seeds, walnuts and sunflower seeds, which are more filling as opposed to fries. Calories in nuts may be on the higher side though so consider taking them in smaller portions.
- Read and compare food labels
When buying snacks, try to read and compare the labels on nutritional facts on the packet in order to find snacks that are healthy and offer most value for your money. Compare fats, calories, fiber, sodium and sugars found in the different items. Avoid any snacks that contain trans-fats or those that are highly processed. You will get information about serving sizes and how many servings there are in the item to keep you from overeating.