In today’s “on the go”, busy 24/7 world - snacking is a way of life. In the early 1970’s meals made up 82% of adult calorie intake and snacks contributed 18%. Today, meals make up 77% of calories while snacks contribute 23%. Receiving almost one quarter of your daily calorie intake from snacks, means we have to pay more attention to what, when and how we snack. To make life easier, we have listed down some things to keep in mind when finding a healthy snacking routine.
What to snack: Other than fruits and vegetables that help you get to your ‘five a day’, go for snacks that have good proteins (e.g. low-sugar yogurt, nuts, a boiled egg). The size of the snack matters: 150 to 250 calories, about 3 grams of fibre, 5 grams of protein, and no more than 12 grams of fat. Dried fruit and nut mixes such as Mani are the ideal “on the go” snack.
When to snack: Only snack when you need to, not out of habit. Pay attention to your body’s hunger signals for when to eat. Avoid eating just because others are eating. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won't turn in desperation to the cookies at the coffee counter or the candy bars in the office vending machine. Especially when traveling, it’s helpful to pack snacks.
How to snack: Snack mindfully! This means, don't eat your snack while doing something else — like surfing the Internet, being on your phone, watching TV, or working at your desk. Instead, stop what you're doing for a few minutes and eat your snack like you would a small meal.
And don’t forget to treat yourself too. A few pieces of healthy chocolate without refined sugar like CimaNorma can do the trick and make you feel satisfied for a while!