More often than not, snacks and regular snacking behaviour are associated with bad eating habits and unhealthy weight gain.   

The reality is that what you choose to chow down in-between meals, how frequently you do this, how active you are throughout the day, and your overall eating plan, all plays a part in maintaining your weight – whether you’re looking to lose or pick up weight. The truth is, snacking smartly comes down to moderation and having a healthy mindset.  

Plan And Pre-Pack Your Snacks  

Instead of going in blind, take some time to plan and pre-pack your snacks (similar to meal planning) so that snack time works for you rather than against you. Think carefully about your lifestyle and when you usually become peckish during the day.  

You should also factor in why unconditional permission to eat, but take responsibility for how you nourish your mind and body, understanding that food (yes, even snacks) is fuel. It’s time to stop seeing food as the enemy.  

This is a mentality that may be hard to change, but if you do, you’ll trust yourself and feel much better about yourself overall. This positive change will then make snacking and sticking to a healthy diet easier – instead of feeling like a crime.  

In fact, many dieticians have even reported that developing a conscious approach to healthy snacking is protective of good daily glycaemic control. So, be patient with yourself and work on reframing your mindset around your relationship with food.  

Eat The Fun Foods 

You don’t have to completely cut out the more indulgent types of foods to stay healthy and maintain your weight. There is always room for some treats, as long you become hungry – are you stressed at work, bored or simply just over-tired?  

Once you know why you’re hungry, you can take the edge off with mindful eating strategies instead of just binging. Then, when it comes to what you put into your mouth, decide on packing in snack options that will satisfy you most – ones that will alleviate hunger, keep you going until your next meal, and be enjoyable at the same time.   

Snacks that contain wholegrains, fibre and protein are best for keeping you fuller for longer. You will also need to think about portion sizes. Smart snacking means you know the difference between sustaining yourself with nutrients versus overeating. A general rule of thumb is to aim for about 150-250 calories per snack.  

“DON’T SNACK STRAIGHT FROM THE FRIDGE, OR YOUR CUPBOARD, AS THIS CAN RESULT IN EATING MINDLESSLY.”  

Ditch The Guilt  

Food guilt is REAL. When you’re trying to watch what you eat and you feel so hungry that you eventually ‘crack’ and snack, feelings of shame and disappointment occur because you ‘broke the rules’. You need to give yourself as you don’t overdo it. Just be mindful of sugars and fats.   

The American Heart Association recommends limiting added sugar intake to around 9 teaspoons per day for men. In terms of the consumption of fatty acids, the rule of thumb is to consume no more than 3g of total fat, and less than 1g of trans fat per 100g of food. Tanya Huber, Registered Dietitian (SA), suggests pairing wholegrain carbohydrates with protein and/or fat when choosing a well-rounded snack to indulge in.   

“This helps to stabilise your blood sugar and also keeps you fuller for longer”, she says. “Don’t snack straight from the fridge, or your cupboard, as this can result in eating mindlessly.” Tanya also suggests trying to stick to healthier snack options for about 80% of the time. “The other 20% of the time, incorporate more fun foods that you consider to be a treat.  “The 80/20 rule works wonders in that it ensures you are not being completely restrictive of certain foods, but you are still having them in moderation”, she explains. “This prevents bingeing on those foods, which usually occurs when one is completely restrictive of them. We call it the binge -restrict cycle.”  

Smart Snack Options  

• Protein shakes 
• Boiled eggs 
• Chia seed smoothies 
• Granola and yogurt 
• Fruit kebabs 
• Dried fruit & nuts 
• Biltong & pretzels 
• Wholewheat toast and avocado 
• Mushroom burgers 
• Baked sweet potato fries 
• Dark chocolate 
• Popcorn (limited salt)

Impacted From: Fitlife Janaury 2022.
Photography: Galloigetty Images