  Snacking: is it a culprit in your diet?
We've all been there: dinnertime is a few hours away, but the hunger pangs have already started to kick in. What's more, a box of [insert favourite junk food snack here] just happens to be sitting on the countertop, in plain reach of your snack-happy fingers. A bit of self-restraint might initially kick in, prompting you to tell yourself "I'll only have a few - no more" - but before you know it, you've had handfuls and are now laden with both junk food and guilt.
If this scenario is all too common, snacking may be a culprit in your diet. But before you start blaming the 'big bad snack' for mishaps in your efforts to eat healthy, it's important to understand the difference between plain snacking and healthy snacking.
The term 'snack' is often associated with junk food - something sweet or salty to satisfy a craving or hunger between meals. Moreover, many of us tend to follow this association because junk food achieves just that for us: it gives us that instant satisfaction we want and usually comes in an easy-to-open box or bag, requiring no preparation.
But this is precisely where snacking gets a bad name. Snacks are only damaging to your diet if you're eating unwholesome foods - 'empty calories' that are high in sugar, salt and fat, and low in vitamins and nutrients. In fact, snacking is one of the healthiest components of a diet - if approached correctly.
For one, snacking can keep you from binging during a meal. If you're absolutely starving when you sit down to a meal, you're likely to overeat - and at a fast pace. But even a small, healthy snack before meals can tide you over so you don't overeat later. Moreover, studies show that it's healthier to eat more frequently and in smaller quantities throughout the day, rather than to have a few big meals - and snacks work with this trend. It's simply easier on your digestive system and it keeps your metabolism up at a consistent rate.
What's healthy?
Whole grains: Whole-grain snacks are rich in fibre and complex carbohydrates, giving you sustained energy.
Fruits and vegetables: Most fruits and vegetables have no fat and very few calories. They also provide vitamins, minerals, fiber and other nutrients, making them the perfect healthy snack.
Nuts and seeds: Nuts and seeds are full of protein, which helps keep you feeling fuller longer. They also contain mostly monounsaturated fat, a healthy kind of fat. But beware: nuts and seeds are high in calories and fat - so watch your portions when snacking (about one small handful equals one serving).
Low-fat dairy products: Cheese, yogurt, cottage cheese and other dairy products are good sources of calcium and protein, plus a variety of other vitamins and minerals. Opt for low-fat dairy products to snack on, and watch for added sugar.
Making the change
So we've established that it's not 'snacking' - but what we're snacking on - that counts. Now it's just up to us to reach for healthy snacks in between meals, right? We know - it's easier said than done. But there are ways to simplify the healthy snacking transition. For starters, don't keep junk food snacks in your cabinets and fridge at home - because chances are, you'll grab for them when the going gets tough. And if you're used to packing cookies and crisps as snacks into your kids' lunches - and hence, are keeping junk food in the house for this reason - this could be a great opportunity to make the change in their diet too.
Secondly, try to keep healthy snacks or diet snacks at hand. You're not always going to be at home when you suddenly crave a snack - which means the desire for unhealthy fast-food or empty-calorie snacks can loom in fast. But keeping a low-fat granola bar or a small bag of wholegrain pretzels in your bag can be your saving grace when it comes to dodging an unhealthy snacking binge. You can even extend this practice to your work environment. If all those cookies and biscuits around the office tend to get the better of you, try taking in a supply of fruit, whole-grain crackers, nuts or yogurt. Keep these at work and reach for them - rather than the cookies - when you need a snack.
Once you've made the transition from junk food snacks to healthy snacks, you may very well find that your craving for empty calories decreases - paving the way for an all-over healthier lifestyle. |
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