MIND OVER MUNCHIES

AS FOOD IS INCREASINGLY AVAILABLE 24/7, THE LINES ARE BEING BLURRED BETWEEN MEALS AND SNACKS, BUT IS IT OK TO MUNCH BETWEEN MEALS? HERE’S HOW TO STOP THE NIBBLES DERAILING YOUR DIET W

ith eating trends shifting from three set meals, the majority of the Australian population is said to snack at least once a day. Millennials will snack as often as four or more times a day. It seems we are becoming a society of snackers in an instant gratification world. So here’s the question: To snack or not to snack? There’s the theory that having frequent small meals throughout the day speeds up your metabolism, promotes satiety and controls blood sugar levels. Studies have shown that this way of eating usually leads to overconsumption of calories and hence an increase in weight as it has inconsistent effects on hunger.

In a way, you’re not teaching your body how to deal with the urge of hunger by always “topping up”, which doesn’t allow the digestive system to take a break. To further back this up, studies suggest that cutting your meal times down to just one to three main meals a day reduces total calories and the cravings that come with constantly eating or the need to eat. Unfortunately, the research on the metabolic effects of consuming a large meal versus many small meals is mixed. The jury is still out on the benefits of increasing meal frequency, but we do know that a regular pattern of eating may have an edge over a more irregular meal pattern.

The benefit of eating more frequent, smaller meals over the course of your day may not be in regulating metabolism as much as it is in staving off hunger. The type of snack you choose is going to have the biggest impact on your satiety levels (long-term weight management). Eating a healthy, nutrient-dense option such as a handful of almonds or a protein ball will maintain energy levels and help you resist the 3pm cookie jar.

By including protein at each meal you’ll also help alleviate snacking between meals.

Resorting to sugary foods will increase your insulin levels, which in turn, will promote a dip and the need to snack again not long after.

I highly recommend (if you don’t have any insulin resistance issues) to become more aware of the sugar content in your diet through reading nutritional food packaging labels.

If you’re feeling peckish you might like to try a hard-boiled egg, vegetable juices, cut-up vegetables with homemade guacamole or salsa, a handful of berries, nuts or seeds (keep portions to the size of your palm) or homemade bliss balls.

Be wary of portion distortion with snacking, as this will always undo any efforts in controlling your weight. Avoid eating straight out of a packet, instead dishing out your required amount. By practising mindful eating strategies, you will be able to highlight if you are in fact hungry and not eating for any other reason or habit. The important thing to do before changing your meal frequency is to determine what will see you through the day feeling satiated and energised. This is very individual and the standard three square meals may suffice for some. However, children or those who exercise regularly, have high metabolisms and lean muscle mass may find that spreading more meals out over the day offers real benefits.

“BE WARY OF PORTION DISTORTION WITH SNACKING ...”