Snacking regularly helps prevent overeating at meal time
(NC)—It happens to all of us. It is mid-morning and you suddenly feel that pang of hunger coming on. Your morning breakfast has worn off and lunch time feels still far, far away.
Fear not, snacking is good for you, so long as you snack on the right foods.
Registered dietitian and renowned speaker Sue Mah explains that healthy snacks not only give you the energy needed to stay alert and fuelled through your day, but also have another major benefit. “By choosing the right snacks every few hours, you can help prevent overeating at your meal times.”
Sue recommends buying nutritious snacks such as fruits, veggies and whole grains whenever possible. Most importantly, she says, price is no longer a barrier to getting your fill of healthy, fresh foods. She cites Walmart Canada's recently launched commitment to offering healthier and more sustainable foods as a perfect example of how consumers can conveniently find fresh options without the premium grocery price-tag.
Sue Mah's Top-10 favourite snacks
1. Apple slices with peanut butter
2. Celery stalks with low fat cheese
3. Carrot sticks with dip or hummus
4. A mixture of fresh berries
5. Low fat yogurt mixed with granola and diced fresh fruit
6. Lettuce leaf wrap—spread hummus on a lettuce leaf, then wrap the leaf around tomato wedges
7. Sliced avocado with low sodium tortilla chips
8. Fruit kabob – thread grapes, pineapple and cantaloupe on a skewer
9. Veggie pita pockets – stuff mini whole wheat pitas with grated cheese and sliced cucumbers
10. Banana-strawberry smoothie
Sue Mah's snacking Do's and Don'ts
• Don't eat out of the box. Always put your snack on a plate.
• Do have whole fruit instead of fruit juice. Whole fruit gives you more fibre and usually fewer calories too.
• Don't snack when watching TV or driving. This can lead to mindless eating and overeating.
• Do bring your own healthy snacks when you're out shopping. That way, you'll be less tempted to pick up some fast food at the mall.
• Don't snack before bedtime. Your last meal or snack should be at least a couple of hours before you hit the sack.