To Snack or Not to Snack...

Snacking often gets a bad rap. Many people associate it with mindless eating, weight gain, and unhealthy food choices. However, when done mindfully, snacking has an important role in maintaining energy levels, supporting health, and contributing to a balanced eating pattern.

It's essential to understand that snacking is not inherently good or bad. The quality of your snacks, the portion sizes, and the reasons behind your snacking habits are what truly matters.

For some people, incorporating snacks into their daily routine can help to stabilise blood sugar levels, provide essential nutrients, and prevent overeating at mealtimes.

So, how do you know if you should include snacks in your eating pattern?

Here are some factors to consider:

1. Hunger Cues: If you find yourself hungry between meals, a snack can help to bridge to gap and prevent excessive hunger at meal times that can lead to overeating. It may also be a sign that your last meal wasn't balanced or substantial enough, so check in on this too. Refer back to this blog for more information on building balanced meals.
2. Your Unique Energy Needs: Daily energy needs depend on a variety of factors that are unique to you. Things such as age, activity levels, and overall health can influence your energy needs. If you have increased demands due to things such as increased exercise, snacking can provide additional energy and nutrients that are needed to support your body.
3. Is it Physical Hunger, or Something Else? Checking in with yourself to identify whether you're eating because you're physically hungry or for other reasons can be helpful. Emotional hunger can often be traced back to feelings or situations. Asking yourself if you're feeling stressed, bored, or experiencing any other emotions can be a helpful way to identify whether something else may be prompting you to eat. 
4. The Situation: Remember, there are no strict rules around snacking. It's about what works best for you on a given day. Some days you may need a snack, others you won't. Some days that snack might be a handful of chips other days it might be nuts and fruit.

Now that you've got some things to consider, what are some balanced snacks?

To regulate hunger and maintain steady energy levels, the key is to opt for balanced, nutrient-rich snacks. A balanced snack typically includes a pairing of foods rich in healthy fats, fibre, and protein. These components work synergistically to slow digestion and keep you feeling fuller for longer. 

Ideas include:

• Greek Yoghurt with Berries and Seeds - pack this in a container and keep it chilled or in a cooler bag. 
• Vegetable Sticks with Hummus 
• Whole Grain Crackers such as Vita-Weat with Edam Cheese and Chutney 
• Trail Mix - create your mix with unsalted nuts, seeds, dried fruits, and dark chocolate. 
• Dark chocolate, dates, and peanut butter 
• Smoothie e.g., 0.5 cup of blueberries or mixed berries, 1 banana, 1 cup of milk and 1 tablespoon of linseed, sunflower, and almond (LSA)

So... Do you need to snack? As you have probably gathered: it depends. As with most things in nutrition, it is not a one-size-fits-all answer. Snacking can be a valuable component of a balanced eating pattern when done mindfully and with purpose. If you choose to include snacks in your daily routine, focus on nutrient-rich options, be mindful of portions, and consider your body's hunger and fullness cues. 

Ultimately, the key is to find an eating pattern that works best for you and supports your overall health and well-being.   

If you would like personalised advice, you can book a free discovery call here to chat with one of our team!