Many people blame their burgeoning winter waistlines on increased snacking during the colder months, and as temperatures drop, we tend to increasingly reach out for those satisfying creamy hot drinks and high-carb, sugary accompaniments.
Kele Moshugi, a registered dietician, said that contrary to popular belief, snacking when done correctly can in fact help you to stay healthy, provide you with sustained energy and keep your metabolism active.
“The right snacks help to keep your blood glucose stable throughout the day thereby decreasing cravings and preventing over-compensating at meal-times,” she said.
Moshugi says the key to healthy snacking is in the foods you choose, the amount you eat and how often you snack.
“A healthy snack generally contains less than 200 calories. Ideally, where possible, people should strive to eat snacks containing less than 100 calories and limit foods that are higher in fat, sugar and salt and lower in fibre.
“Examples of healthy ready-to-eat snack options include eating fruit with low fat yoghurt, vegetables with a light dip or low fat cottage cheese or whole grain crackers with hummus, peanut butter or low fat cheese.”
She cautioned against eating more than three snacks per day and urged people to be aware of portion sizes.
“Do not snack directly from a large container, box or bag. Instead, try to buy small packages of food or take small portions from larger packages. And eat slowly,” she advised.
Moshugi also advised skipping the urge to nibble when you are bored, tired, upset or stressed.
“Learn to recognise true hunger and fullness. Instead of snacking, try something else instead, such as walking the dog, going for a jog, reading a book, writing in a journal or listening to your favourite music,” she said.
Also, never reach for a snack when you are distracted such as watching TV, working on the computer, reading or driving.
If avoiding cookies, cakes, chocolates, ice-cream, chips and deep-fried foods seems impossible, Moshugi suggests trying to eat only small amounts.
“If you’re craving something sweet, instead of eating two cookies, eat one cookie and some fresh fruit. Or put a small scoop of ice-cream into a small bowl and top it with fresh or frozen fruits,” she suggested.
Moshugi urged everyone to learn to read food labels and then be disciplined about checking the label on every food item before putting it into the trolley.
“The Nutritional Fact Table on packaged foods and drinks tell you the serving size and the amount of nutrients in each serving. It will list the total fat, saturated fat, cholesterol, sodium and fibre. The per cent Daily Value column in the Nutrition Facts Table indicates the amount of a nutrient in food compared to the average amount of a nutrient recommended each day,” she said.
She also advises people to check labels on foods, which say ‘reduced sugar’ or ‘no added sugar’. “Glucose, fructose, sucrose and dextrose all mean sugar. It is better to choose foods where sugar is not listed in the first three ingredients,” said Moshugi.
Drinking water is another way Moshugi says people can keep fuller for longer.
“Many people mistake hunger with thirst. If you have just had a snack and still feel hungry, rather drink a glass of water instead of another snack. Besides keeping hunger at bay, everyone should try to drink at least six to eight glasses of water a day to keep properly hydrated,” she said.
Compiled by Caxton East Rand features writer Carmen Norton.
