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Table of Contents
Introduction
You find it hard to break the habit of reaching into the fridge or cupboard for the little snack that will keep you going between meals. You feel guilty and believe that these little snacks are part of the reason why you are gaining weight.
Here’s what you need to know to understand these “bad” habits and eventually change them.
Is snacking so bad?
First of all, snacking itself is not necessarily bad for our health, as it can provide energy and nutrients between meals. However, it is important to be mindful of the types of snacks we consume and the frequency of snacking.
Eating snacks that are high in sugar, salt, and unhealthy fats can lead to weight gain, high blood pressure, and an increased risk for chronic diseases such as type 2 diabetes and heart disease. These types of snacks can also cause spikes in blood sugar levels, leading to a crash in energy levels and increased hunger.
In addition, frequent snacking can lead to overconsumption of calories, which can contribute to weight gain and other health problems. It is important to listen to our bodies and only eat when we are truly hungry, rather than snacking out of boredom or habit.
Can I develop healthy snacking habits?
To promote healthy snacking habits, it is recommended to choose snacks that are nutrient-dense and low in added sugars and unhealthy fats, such as fruits, vegetables, nuts, and whole grains. It is also important to practice portion control and limit snacking to a few times a day, rather than constantly grazing throughout the day.
Dried fruits can be a healthy snack option as they are a good source of fibre, vitamins, and minerals. Drying fruits removes most of their water content, which makes them more concentrated in nutrients and also increases their shelf life.
However, it’s important to note that some dried fruits may contain added sugar or other sweeteners, which can increase their calorie content. Therefore, when choosing dried fruits as a snack, look for options that are free of added sugars and preservatives.
It’s also important to keep in mind that dried fruits are higher in calories and sugar compared to fresh fruits. So, it’s best to consume them in moderation as part of a balanced diet.
If you are watching your calorie intake or trying to lose weight, you may want to consider portion control when eating dried fruits. Stick to a small handful as a snack, and pair them with a source of protein, such as nuts or seeds, to help balance your blood sugar levels and keep you full for longer.
When should I eat?
The optimum meal frequency varies depending on individual needs and preferences. However, most health experts recommend eating three main meals a day (breakfast, lunch, and dinner) and one or two small snacks if needed.
Eating regular, balanced meals can help regulate blood sugar levels, provide sustained energy throughout the day, and reduce the likelihood of overeating or snacking between meals. However, it’s important to listen to your body and eat when you’re hungry, rather than sticking to a rigid meal schedule.
Additionally, some people may benefit from eating smaller, more frequent meals, such as six small meals a day, especially those with certain health conditions such as diabetes or digestive issues.
Is snacking good for my gut microbiota?
There is some evidence to suggest that the gut microbiota may benefit from periods of rest between meals, which may not occur when snacking frequently throughout the day.
When we eat, our gut microbiota breaks down and digests the food we consume, and this process requires energy and resources. In between meals, the gut microbiota has a chance to “rest” and repair any damage that may have occurred during digestion.
Frequent eating may not allow the gut microbiota to fully rest and repair, as they are constantly digesting and breaking down food. This may lead to imbalances in the gut microbiota, which can impact overall health.
However, more research is needed to fully understand the relationship between snacking and the gut microbiota, and it is important to note that not all snacking is necessarily harmful.
How to limit snacking
As discussed above, controlled snacking habits can be implemented as part of a healthy diet. However, the issue is, that snacking is more impulsive and orientated toward food you should avoid between meals. If you feel that you can’t implement snacking habits, which are not detrimental to your health, here are 6 tips which could help you to limit snacking.
1) Plan regular meals: Planning regular meals throughout the day can help you avoid snacking between meals. Try to eat healthy and balanced meals at fixed times to keep your blood sugar levels stable and avoid cravings.
2) Drink plenty of water: Often, the feeling of hunger can be confused with thirst. Therefore, drink plenty of water throughout the day to stay hydrated and avoid cravings.
3) Have healthy snacks on hand: If you must snack, make sure you have healthy snacks on hand such as fruits, vegetables, or nuts. Avoid processed foods that are high in sugar or fat.
4) Avoid temptation: If you’re tempted to snack between meals, avoid places where high-calorie foods are available, such as vending machines or candy stores.
5) Keep yourself busy: Sometimes, snacking can be caused by boredom. Therefore, try to keep yourself busy by reading a book, taking a walk, or talking to a friend to avoid thinking about food.
6) Identify emotional triggers: Often, snacking can be triggered by emotions such as stress, boredom, or anxiety. Try to identify emotional triggers that make you snack and find healthy ways to manage them, such as meditation, yoga, or deep breathing.
Conclusion
Controlling your weight or even losing weight should never feel like a punishment. If you find it hard to indulge in frequent snacking, the simple tips above should help. And the good news is that you can also change the content of your snacks and keep these treats as part of a healthy eating plan.
Don’t hesitate to contact us if you’ve got any question regarding this article and our methods to help you implement healthy nutritional habits.