Snack Attack
We’ve all been eating more during lockdown, JAMES MOORE offers tips on how to swap to healther treats
ACROSS the country, we have been comforting ourselves during lockdown by snacking, with nearly half of us admitting we’ve put on weight.
According to figures from the Oral Health Foundation, 38 per cent of us have given in to temptation by nibbling on naughty treats while stuck at home. Here are some tips to make them healthier.
Trick your treats
Eat before you hit the supermarket, as studies suggest you’re more likely to buy unhealthy snacks when hungry. When you get home, put groceries in your cupboards immediately as having food in your line of vision makes you more likely to graze. Tempted? A 15-minute walk can reduce snack cravings, as can a cup of tea or coffee.
Timing is everything
Enjoying a couple of snacks during the course of the day rather than grazing during the evening can help keep your weight down. A University of Missouri study concluded that starting the day with a protein-rich breakfast of eggs can reduce unhealthy snacking in the evening, while other US experts found that having just half an avocado at lunch can make you feel fuller, so you avoid snacking later.
Watch your calorie count
The British Heart Foundation advises: “If you’re trying to lose weight, 100 calories is a good amount for a snack.” Snacks that come in under that level include a portion of dried fruit, a handful of olives, a boiled egg, a banana or an apple, as well as chopped up pieces of veg.
Target teatime
We’re hardwired to opt for unhealthier snacks in the late afternoon, according to one study. A comforting slice of cake can contain about 300 calories and 15g fat. Swap that for a slice of fruited malt loaf, like Soreen, at just 161 calories and 1.5g fat.
Crumbs of comfort
As a nation we eat 140million biscuits a year. But you can make some easy swaps. Switch a Chocolate Hobnob at 93 calories for a Jaffa Cake at 46, for instance. Custard creams, bourbons and jammie dodgers all have higher levels of fat and sugar than varieties like malted milk, Nice or gingernuts. There are also slimmed down choices, including Oreo Thins at 30 calories and 1g of fat each, compared to 50 calories and 2g fat in an original.
Crunch factor
Many of us love munching on Pringles, Doritos or McCoy’s but there are healthier options, including baked crisps from Walkers, wholegrain crisps like Sunbites, Snack a Jacks made from popped rice or corn, and Popchips which have half the fat of fried crisps. Wotsits, Quavers, French Fries and Skips also have lower calories.
Change it up
Consider swapping crisps for popcorn, which is a wholegrain and packed with fibre to keep you fuller longer. Rice cakes, which come in at as little as 50 calories, are a lower fat choice. Even pork scratchings have some benefits – they are high in protein and the fat in them is mostly healthier mono and polyunsaturated fats, which are good for heart health. Italian style breadsticks are only about 20 calories each too.
Sweet truth
A typical chocolate bar comes in at 250 calories. But you can save on that with a Flake at 170 calories, Maltesers at 183 calories or Milky Way at117 calories. Alternatively nibble on some dark chocolate – the bitterness is believed to help reduce hunger pangs.
Go Nuts
They are often high in calories but there’s evidence that snacking on nuts can ward off dementia and bowel cancer. Their high protein levels can help suppress appetite too.
Nice slice
Many of us grab a piece of toast when we’re hungry but choose the topping wisely. A slice of Marmite on toast at just 113 calories contains magnesium to help you sleep, while peanut butter is protein rich and more likely to help you feel full.