Healthy snacking dos and don’ts

The jury is out on whether snacking is the right thing to do nutritionally but personally, I think it has to be down to the individual’s needs and routine. For some people, three main meals a day works well, for others more regular smaller meals help them feel their best. 

For me, it’s generally three meals plus one snack - but not every day. No two days will be exactly the same when it comes to the energy we’re expending, the stress we’re under or the way our hormones are and all these factors will affect your fuel needs and hunger levels. So try to connect with your body, learn your hunger signals (this will be harder if you graze all day so try to take some breaks to learn how your body signals it needs fuel) and snack accordingly. Snacking is a very individualised thing but here are my 10 snacking dos and don’ts to help get you started when it comes to snacking.

1. DO snack if you’re hungry  

This is probably my biggest advice - snack because you need to - because you’re hungry or because you’re having an enjoyable cup of tea and piece of cake with a friend! 

2. DO NOT snack because you’re bored or out of a habit

It’s easy to base snacks on the time of the day or our mood, rather than whether you are actually hungry. Using food as a reward or pacifier is very common but that kind of eating will never feel satisfying and is often when we pick the less healthy options. So if the urge to snack comes up try to do something else first - maybe go for a walk, have a glass of water, call a friend, distract yourself or address your emotions rather than eating to sedate them.

3. DO have healthy snacks ready to grab if you need them

If you’ve identified that you benefit from snacking, it’s a good idea to have some healthy choices on hand ready to grab when needed. This should avoid you reaching for less healthy options which will likely lead to you feeling more hungry not long after rather than full and satisfied until your next meal. Some of my favourites to have are oat, rice or lentil cakes with nut butter, fruit with yoghurt, vegetable crudités and hummus, a quick and simple smoothie, chia pot, dark chocolate, snack balls. I always have something pre-made and ready to grab in my fridge/cupboard. Pre chop fruit and veg if that means you’re more likely to eat it or make some flapjacks or energy balls to have in the fridge/freezer.

4. DON’T let your blood sugar get too low

Tuning in with your hunger signals is really important. When your blood sugar drops because you’ve not eaten for a while your body will make you crave a quick fix meaning you’re more likely to reach for high sugar or refined carbs to satisfy your body’s need for glucose.

5. DO drink more water

Often feelings we think are hunger can actually be thirst. Try to ensure you’re regularly sipping water throughout the day and aim for 1/5-2L in total so you know your body is well hydrated and it’s not thirst, rather than hunger that has you reaching for the snack cupboard.

6. DO remember some snacks will always leave you wanting more

Once you pop you can’t stop - this isn’t just a marketing line, there are some snack foods - particular higher processed foods - which are either high in sugar, fat, salt or all three which will always leave you wanting more. This is mostly because as soon as we chew our body is expecting to receive nutrients, something these foods are completely devoid of. So if it doesn’t receive the nutrients it needs it continues to make you feel hungry until it gets what it needs. Try to avoid or minimise these foods altogether and give yourself something with a little more nutrition

7. DON’T eat fruit alone

I often get clients who eat a lot of fruit for snacks thinking this is the healthiest thing to snack on. And while yes an apple or banana is a healthier option than a bag of crisps or chocolate bar, fruits do contain natural sugars which can still spike your blood sugar and leave you hungry not long after. But this is easily solved - simply add some protein to your fruit, this could be a handful of nuts or seeds, a tablespoon of yoghurt, some nut butter or add protein powder to a smoothie.

8. DO keep snacks balanced

Following on from points 6 and 7, it’s important to ensure your snacks are well balanced and nutritious so you’re giving your body the fuel it needs to get through the next part of your day. This means trying to get a balance of carbs and protein and maybe a little fat all of which will help you feel satisfied and full until your next meal. What does this look like in reality - here are some suggestions I give clients. It’s fine to eat protein alone or protein with fats but try to avoid having carbs alone too often

• 1/2 an apple sliced and topped with or dipped in 1 tbsp nut butter (the apple has carbs, the nut butter protein and fats)

• 1/2 a carrot and 1/4 of cucumber cut into batons with 1-2 tbsp hummus (the carrot and cucumber provide low sugar carbs and the hummus the protein and a little fat

• 1 boiled egg (option add 3-4 cherry tomatoes) - protein and fat from the egg and carbs from the tomatoes

• 1 tbsp berries with 1 tbsp yoghurt and 1 tsp seeds - carbs from the berries, protein and fat from the yoghurt and seeds.

You get the idea. Follow me on Instagram @eat_breathe_believe for more healthy snack ideas and recipes.

9. DON’T rely on caffeine or sugary drinks for energy

I see it a lot in clients, particularly those who are very stressed, very tired, or both! They drink copious amounts of caffeinated or sugary drinks throughout the day to ‘keep them going’ not realising that in fact, they’re likely to be making themselves more stressed and more tired in the long run. Caffeine triggers the release of our stress hormone cortisol which depletes your stress reserves and leave you feeling more tired after the short high. And sugar will get you onto a blood sugar rollercoaster which gives you a short, false, energy high followed by a big energy crash which has you reaching for more sugar to get that high again. Caffeine is fine in moderation if you’re not struggling with adrenal fatigue or low energy and sugary drinks are okay on occasion as a treat but try not to fall into the habit of using them as sources of energy - they offer very little value nutritionally to your body - even if they do taste good.

10. DO eat your snacks mindfully

Just because it’s not a meal doesn’t mean you should simply scoff down your snack while doing something else or while ‘on the run’. Eating like this is more likely to cause indigestion and bloating and you’re more likely to overeat as your body won’t have time to register feelings of satiety. Try to put snacks on a plate and sit down to eat (if possible), focus on what you’re doing and take your time to chew properly! We all deserve a break so combine some time out with your snack if you can.

Bonus point 11. DON’T miss out on social fun to avoid snacking

Snacking is often a big part of socialising, meeting a friend for tea and cake, having drinks and nibbles at a party, going out for dinner with family. For some people, these events can cause stress as they don’t want to overeat or eat the wrong things. Food guilt is a real thing but it’s important we don’t let your relationship with food affect our relationships with people. Social connections are far more valuable to our health than a piece of cake may be detrimental so don’t avoid social engagements just because they involve food. You can choose to eat something before you go so you’re not tempted to fill up on canapés or ask for a smaller piece/portion or just enjoy the event and the food on offer and go back to a more nutritious way of eating at your next meal. Focus on enjoying the event rather than worrying about the food - it will be far more beneficial for you I promise.