4. Always include protein as one of your food group when choosing your snacks: According to a 2004 review article published in “Journal of the American College of Nutrition, protein is the best nutrient to make you feel more satiated and less hungry until your next meal, and it also contributes to raising your metabolism. Aim to combine low-glycemic carbohydrates and protein as your snack choices. This will will keep your blood sugar levels stable and increase your metabolism hence maintaining your weight or even losing if that is what is you are trying to achieve.
5. Stay away from 100 calorie snack packs: This is one way of the food industry trying to make money and as consumers we get sucked into this rabbit hole. Be true to yourself, can you stop at just one pack? Some of you may disagree with me and say that you are able to stop after one!. That is excellent! For most people, they are not able to stop at 1 pack. And that is the problem. Research published in the Journal of Consumer Research found that smaller “snack” packages encouraged participants to eat nearly twice as much, often without hesitation, than people who ate from larger packages. So, the purpose of 100 calories/bag is lost. A strategy that you could implement is pairing the 100 calorie snack pack with a protein or a good fat. For example, if you are having chips, perhaps adding 15 almonds will help in reducing the number of 100 calorie bags you might land up eating. The other problem with 100 calorie snack packs is that most of them have do not contain hunger controlling nutrients. Hence combining them with protein or good fats is a good strategy.
6. Avoid drinking your snacks: The biggest mistake! When you are hungry avoid drinking that latte or frappucino. These drinks are loaded with calories, are high glycemic index sugars and fats. The perfect formula to an exploding waist line! The drink will provide temporary satisfaction, you will load on 500 – 1000 calories with only a negative after effect. You can read more about sugary drinks in my blog post here.
7. Think of soups as snacks: When you go to a restaurant, you may order soup as an appetizer, right! So why can’t a soup be a snack? Soups (the not so creamy ones) make a nutritionally balanced snack. Pair with some melba toast or crackers – perfect combination. Give it a try and let me know how did it do. Post in the comment box below!
8. If you have a sweet tooth, count the dessert as your snack: Your desserts also contribute to your total calorie intake. There is no separate stomach for you desserts. If having a dessert is absolutely necessary for you, you may want to reduce your rice/paste intake by ¼ or ½ or your bread to 1 slice rather than 2 or 3. Increase your vegetable intake – eat them first. This way you will be able to incorporate the dessert into your daily meals. Do you have any other trick? Share in the comment box below!
9. When watching TV either avoid snacking completely or have only portion of a healthy snack: Similar to the dessert trick make room for the night time snacking if that is your way of relaxation. Better still have 1 portion of the snack and go brush your teeth. I can guarantee you will be very lazy to go and brush again if you snack again.
10. Plan your snacks just as your meals: You eat your meals right. Same way you eat your snacks! So, just as you plan your meals, plan your snacks. If not you will be hunting the whole house for some snacks,, and most often they land up to be not the healthiest ones. Next when you go grocery shopping include snacks as part of your grocery list. If not, make sure you pick up 2 types of snacks/week.