Eating regularly not only boosts the metabolism and increases weight loss, but it’s also an ideal way to manage energy levels and cravings for certain foods. Don’t let more than four hours pass between meals or snacks. This way, you'll ensure a constant supply of blood glucose to your body and brain.
There's no doubt that our lifestyles are fast paced and unyielding. We know that if we want to thrive, we need to build up our resilience so that our bodies and minds keep up with the frantic pace. Convenience on-the-go foods that deliver health benefits is important.
What's in a smart, strategic snack?
Ideally, a snack should meet the following nutritional criteria:
- About 300-500kJ (70 - 120 calories)
- Less than 10g of total fat (although for weight loss closer to 5g is better)
Portable snack options:
• Fresh fruit
• Dried fruit (no sugar)
• Raw nuts or seeds (keep portions to one handful)
• Tuna in easy to open packet or tin
• Cheese (match box portion)
• Popcorn
• Mini carrots or other crudités (cherry tomatoes, snap peas, baby corn)
• Boiled eggs
• Biltong
Unsalted, unroasted nuts such as almonds, cashews and walnuts are healthy, but they do pack on energy, so keep snack portions to a small handful as a snack.
Graze, don’t gorge
To graze rather than to gorge implies starting to eat early in the day, smaller more frequent meals and not skipping meals. Skipping meals causes your body to slow down your metabolism and encourages your body to store more fat as a survival mechanism! Five to six smaller meals spaced throughout the day will help to boost your metabolic rate, as well as manage inappropriate food cravings.
Did you know? Fresh fruit and protein make powerful snacks
A perfect energising snack would be combining carbohydrates with a small portion of low fat protein. Protein stabilises blood sugar very effectively.
• A boiled egg and a handful of grapes.
• A small handful of lean biltong and an orange.
• A protein bar or shake (a half portion of either would suffice as a snack) whizzed with banana.
• A few tablespoons of fat free cottage cheese with kiwi fruit.
• A matchbox of low fat cheese and apple.
• 2 - 5 slices of lean shaved turkey or ham, with fresh fruit of choice.
• Low fat fruit yoghurt with fresh strawberries or gooseberries.
• Try one or two tablespoons of peanut butter with fresh apple wedges.
It's a big temptation to snack at a braai, read our healthy braai tips here.