November 2011

This month we look at how to be a smart snacker. It is important to establish regular meal patterns including breakfast, lunch and dinner about 4-6 hours apart. People that have regular meal patterns are more likely to maintain a healthy weight. Most people do not need snacks unless they have high requirements; for example during childhood and adolescence, breastfeeding or playing competitive sports. However, if you get the munchies between meals it’s a good idea to choose foods that are filling but low in calories to keep you going.

Before reaching for a snack, ask yourself, “Am I really hungry?” as it is easy to eat out of habit or boredom rather than true hunger. If you’re not actually hungry try going for a short walk or taking a 10 minute break to get some fresh air instead. Try having a glass of water or a cup of tea or coffee as you may be confusing hunger for thirst signals.
Attempt to keep track of what you are consuming by eating off a plate, avoiding snacking in front of the TV, in the car and on the run. Be organised and make healthy nibbles such as carrot and celery sticks to keep in the fridge, or put an apple in your bag.

Keep snacks small. Ideally, they should fit into the palm of your hand. Fruit and vegetables make particularly good choices because they fill us up with limited calories.

Here are some tasty snack ideas:
• Fresh fruit such as a handful of grapes, an apple, a banana or ½ cup of tinned fruit salad.
• Try celery and carrot sticks with a tablespoon of hummus, salsa or guacamole.
• Sliced tomato and cottage cheese on 2 or 3 low fat wholegrain crackers.
• Dried fruit and nuts make a good snack, but keep portion sizes to a tablespoon as these are a concentrated source of energy. For example; 2-3 dried apricots, a small box of raisins or 10 unsalted, un-oiled peanuts or almonds.
• A small pot of low fat yoghurt or swap ice cream for frozen yoghurt for a tasty summer snack.
• A glass of yellow top milk or a small fruit smoothie.
• A small slice of wholegrain bread or toast with marmite, hummus, peanut butter or a slice of ham and salad for a satisfying snack.