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.
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, registered dietician at specialist outsourced catering company, Royal Mnandi, says that contrary to popular belief snacking when done correctly can in fact help you stay healthy, provide you with sustained energy and keep your metabolism active.
The right snacks help to keep your blood glucose (sugar) stable throughout the day, thereby decreasing cravings and preventing overcompensating at mealtimes, she says. 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 are lower in fibre, she said.
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 wholegrain crackers with hummus, peanut butter or low-fat cheese.
She cautions against eating more than three snacks a day and urges people to be aware of portion sizes. Don't 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 advises.
Moshugi also advises 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 says.
Also never reach for a snack when you are distracted such as watching TV, working on the computer, reading or driving. In these instances we tend not to be aware of how much we are actually consuming. 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 – golf-ball size – of ice-cream into a small bowl and top it with fresh or frozen fruits, she suggests.
Moshugi urges 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 percent Daily Value (% DV) 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. Choose foods with a lower % DV of fat, saturated and trans fat, cholesterol, and sodium and instead opt for foods with a higher % DV of fibre, vitamins A and C, calcium and iron, she comments.
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, adds 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 concludes.
