Fast Food Smart snacking to ensure you steer well clear of the biscuit tin and 10-pack of crisps
WHEN I WAS studying nutrition, the ‘little and often’ approach (three meals and two snacks to balance your blood sugar) was popular. But we now know that constant grazing isn’t the best approach. Research into fasting has shown that going for periods of time without food is beneficial for health, when done in the right way. Snack culture is a recent phenomenon. These days, our meals are typically based on starchy carbs (eg bread, rice and pasta), which result in a blood-sugar rollercoaster – with the blood-sugar dips making us reach for the biscuit tin. Another driver for our increase in snacking is our busy lives, which can lack set mealtimes and often require quick refuelling options. And that’s not to mention the huge increase in easily available snack foods.
WHEN TO SNACK
When you’re genuinely hungry between meals, or to refuel after a run. If you’re eating satisfying meals, based around protein, healthy fats and fibre, you may find you don’t need to snack between meals. If you do feel hungry, listen to your body. Refuelling after a run is another good reason to fit in a healthy snack.
Here’s how to snack healthily
rather than habitually
WHEN NOT TO SNACK
Be aware of those occasions when you snack but you’re not physically hungry
– perhaps it’s to alleviate boredom or stress. If this might be you, try keeping a
‘food and mood’ diary to identify common themes for hunger-absent eating, then identify ways to tackle them. It’s also easy to snack because food is there. There’s a lot to be said for ‘out of sight, out of mind’.
MY GO-TO HEALTHY SNACKS
• Savoury boiled organic eggs /
Boil in advance and keep in the fridge for a protein-packed snack. Top with a dollop of mayonnaise, such as Hunter & Gather avocado oil mayonnaise (£4.49, hunterandgatherfoods.com).
• Guacamole with crudités / Buy ready-made (I like HolyMoly – £2.50, waitrose.com) or make your own. Choose hydrating cucumber and antioxidant-rich carrots for dipping.
• Olives / Craving something salty? Choose olives over that bag of crisps. Their polyphenol content means they help protect against oxidation and inflammation.
• Sweet overnight oats / If you’re looking for a higher carb snack, this one’s for you. Try carrot cake overnight oats by combining whole rolled oats in a bowl with grated carrot, almond milk, a sprinkle of cinnamon, a spoonful of xylitol and a few sultanas. Top with coconut milk yoghurt for an extra-filling snack.
• KetoHana Bars / A convenient, nutrient-dense, low-carb option. KetoHana bars (£2.79, ketohana.co.uk) are based on whole foods such as nuts and contain added Himalayan salt and antioxidants, making them especially beneficial for runners.
• Nibble Protein / If you’re a cookie lover, try Nibble bites (12 packs for £17.99, wearenibble.com). Nibble are sweetened with plums rather than dates to reduce the sugar content.