Do We Need to Snack? Yes, No, Maybe. Healthy Snacks
Do we need to snack? The jury is out on this one with the latest research suggesting that no, if you are trying to lose weight, then drop the snacks.
Omitting snacks allows the digestive system to have some rest - good if you are having issues with the gallbladder or pancreas as it is extra work for them to have to release their insulin and their bile.
However, as always, in the world of nutrition, there is always two sides to the story and it seems, for every bit of research that comes out there is always another piece of conflicting research.
So, as usual for me in my practice, it is always about getting my clients to listen to their bodies and trust that their bodies will know
what to do - this is once we have sufficiently balanced the diet and we have started working on any underlying issues that might be interfering with hunger/satiety signals.
Before suggesting to drop snacks to my clients I need to look at the whole picture. It would be irresponsible of me to say "Right Bob, you wanna lose weight? Well drop the mid morning and mid afternoon and supper snacks - less
calories and hunger is good right? - and don't you dare scoff that cake of chocolate at the end of the day or I will be onto you mate".
Straight up, Bob probably would end up eating too much of the wrong stuff at the end of the day - because, not only might he be feeling deprived (like he was on a diet), he wouldn't be getting enough protein during the day, he
has big blood sugar imbalances already (gets the shakes and cravings at 3pm and attacks the vending machine) and he started the Insanity programme yesterday. Bob is definitely not your uncle in this case ;)
I suggest that in Bob's case and for anyone else it is vital to:
1) Get the main meals right first for blood sugar balance and
sufficient intake of fibre/micronutrients etc.
Starting with 50% above ground veg on the plate, fist/palm size portion of protein, a good dollop of fat and a relaxed handful of starch (whole grains or tubers). Please see the previous emails on Breakfast, Lunch and Evening Meal Ideas for meal suggestions.
This is a good starting point, however depending on your energy
requirements and health goals can be varied accordingly...
and then
2) Listen and trust the body.
Some people just aren't hungry mid morning and afternoon so there is no need to eat then, some find they sleep better with a little
protein rich pre-bed snack, some absolutely cannot go without something at 3pm so head to the vending machine (in this case, they've left it too late - have something ready to grab at 2.30pm when there's a slight hunger nudge). I know, if I have had a morning workout I will need something mid afternoon, if I haven't done anything, then I'm fine mid afternoon.
Triggers for the Wrong
Snacks.
When it comes to snacking on crisps, choccie, candy or even alcohol too often then you need to look at what the triggers are.
Is it that you skipped a meal or the previous meal that day was a "Happy Meal"? Is it that there's another birthday in the office so more cake around? Or
there's nothing else but sugar in carb-fest "Costa -Lot?"
In these cases it's about preparation so make sure you have something healthy in your bag to have with the coffee or with the tiny taster of birthday cake.
And again, keep rubbish stuff out of the house if you find you run to the cupboard for that choccie as soon as you hit
the sofa.
To tell the truth, I HAVE to keep things out of the house (and I'm a nutritionist!) otherwise: BANG, down the trap it goes before I have even blinked.
The only time Lindt chocolate comes in this house is grocery delivery evening and it has gone by grocery delivery evening ;).
So homemade yoghurt (EasiYo)
with a couple of cacao nibs it is for me and that's ok.
So really, there's nothing right about snacking and nothing wrong about snacking - be flexible and open to your bodies needs.
Also, remember that if you are just starting out in your journey of cutting sugar, reducing alcohol, quitting smoking etc etc and eating properly your body is going
to need time to adapt.
You will have slip ups, you will have cravings, shakes, maybe a couple of colds - but this is all good, it means that the bad stuff is on it's way out and your body is heading towards a new equilibrium.
Just give your body time, support it on its journey towards better health and I suggest snacking if you need to with the healthy snacks ideas below to
maintain blood sugar until you feel you have nailed it meal-wise
Snack Ideas
Raw Nuts and Seeds - Unroasted and unsalted these are high protein and essential fatty acids. Grind nuts and seeds or look for Linwood's nuts and seeds mixes in large supermarkets to mix
into yoghurt/smoothies etc for young children.
Organic Nut butters: almond, cashew, tahini, pecan, peanut (health food shop) are also a great way to get your intake of one handful (or child's handful size) a day every day.
Fruit - Combine a piece of fruit with some raw nuts and seeds:
- Apples, bananas, pears, berries, oranges, kiwi fruit, stone fruits
Dried Fruit - Always buy dried fruit without sulphur which is used in a lot of commercial packages as a preservative. Sulphur free might not look better, but is definitely healthier, is less allergenic and
tastes a lot nicer! Dried fruit is high in sugar so eat only 3-4 pieces at once. Always combine any of these with some nuts, seeds or yoghurt:
- Dried apricots, figs, dates, prunes, mango, banana, apple, raisins, cranberries, goji berries
Dips to have with rice cakes or vege crudites
- Organic houmous dip, artichoke dip, avocado dip, tahini (unhulled sesame spread), pesto
- Avocado dip –mashed avocado, half a lemon juiced salt and pepper to taste, optional: garlic, coriander and diced tomatoes.
- Broad Bean dip- steamed broad beans, peas in equal amounts, lemon juice, lemon thyme, crushed garlic clove, fresh chilli, olive oil
- Pesto - Serves 4: ¼ cup pine nuts 2 cloves garlic 2 cups basil leaves ½ cup olive oil. Blend.
Snack Ideas and Recipes - keep them protein focused.
- Crudités/vegetable sticks (carrots, celery, peppers, sugar snap peas) with 2 tbspn dips (guacamole,houmous etc) or nut butters
- 2 oatcakes with avocado and
cottage cheese or olive tapenade.
- 2 rice cakes / spelt crackers / rye crisp bread (Ryvita)/sourdough toast with dips or nut butters
- Protein bars: Naked, Pulsin and Bounce Balls (at the health shop/Waitrose) are great.
- Handful of sprouted seeds
- Miso soup
- Plain
live yogurt (Rachel’s/Yeo Valley) 120g
- Smoked mackerel
- Boiled egg (boil a few at once so they are ready to grab)
- Smoothies: Throw some fruit, oat milk (or almond milk, hemp, quinoa milk), oats, avocado, nuts, seeds and dates into a blender to make a great smoothie! Also a great idea for breakfast. #
- A Babybel or
finger sized piece of cheese.
- Couple of slices of ham.
- Ready cubed coconut pieces.
- Kale chips:
