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Snacking has the tag of being terrible. People often consider snacking as a bad eating habit. Smart snacking doesn’t have to mean denial. Snacks are essential in the diet to control appetite and control weight. They curb excessive hunger and thus reduce overindulgence during main meal hours. Nutrient-rich snacks allow for a slow release of carbs and help keep you satiated and energetic for longer, which also contributes to consistent energy levels and an upbeat mood. Also read: How to control your weight during the festive season?
Why breakfast?
There are two key elements to smart snacking. Abi Senguttuvan, lead nutritionist, Happily Fit, says, “First of all, respect your body’s signals and eat breakfast according to the intensity of its hunger. Second, the choice of breakfast. Choosing food that is low in fiber, high in sugar, or overly greasy can leave you feeling uncomfortable and undernourished. The combination of protein, fat, fiber (plus carbs, optional depending on hunger levels) is a smart snack choice.
Snacking Behaviors for Weight Loss
Snacking refers to the consumption of small bites and beverages in addition to the main meals at breakfast, lunch and dinner. This can vary from fresh or dried fruit and a small meal to a handful of baked chips or millet cookies.
According to health coach Revathi Krishnan, “Some people’s tendency to snack frequently can be attributed to their genes. Some individuals feel full after eating 3 meals, while others may need one or two snacks in between. More often than not, three main meals along with two small, timely snacks can help see energy levels through the day.
Weight watchers don’t have to worry about giving up all the snacks. Some snacks, such as bananas on toast, crudites and hummus, millet crackers, can help individuals achieve their weight loss goals.
Various Examples of Snacking
People eat breakfast for many different reasons and at many different times. This can be before or after fitness training, during breaks during work or study, in between meals, while watching TV/social media/games etc. And weekend shenanigans, parties, festive indulgences or celebrations also add to the list. Include sugar-free sweets, walnut or sesame-jaggery chikkis or granola bars in your diet.
Opt for a balanced snack like millet pop instead of overly salty or flavored popcorn made in refined or vegetable oil. Senguttuvan says, “A combination of protein, fat and fiber can keep you satiated for longer, like a bowl of fruit and a handful of nuts or a cup of Greek yogurt and cucumber/berries or whole-grain toast with a tablespoon of nut butter. ” ,
Juice as a snacking option
Sometimes, juice can be an invigorating snack, especially when unfiltered and with no added sugar. “Having only juice as a regular snack may not be a good idea. Since juices lack fiber due to filtration of the pulp, they can make you feel hungry very fast,” says Senguttuvan. Chewing whole fruits is a wise choice for better health and sustainable energy.
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