From The Straits Times    |

5 ways to snack and still lose weight

PHOTOGRAPH: racorn, 123rf.com

 

Great news for everyone who loves to munch in-between meals – snacking can actually be good for you. Eating throughout the day may be healthier than eating less frequent but larger meals, as it keeps your blood sugar levels stable. Additionally, local nutritionist Grace Chong explains that snacking helps the body to regulate the amount of enzymes and hormones produced to digest food and break down the LHL or bad cholesterol and turn them it into HDL or good cholesterol, thereby lowering your bad cholesterol.

“The right snacks ward off hunger so you feel more in control and have steady energy while waiting for your next meal. But it’s important what you choose to snack on to keep you satisfied and to curb cravings,” says Tiffany DeWitt, a dietitian with Abbott, a healthcare company. Here are her five tips to snack guilt-free – and with your health and weight in mind. 

 

Count your calories

Although a snack isn’t meant to be a full meal, you should aim for one that contains enough calories to keep you satisfied until your next meal. 

 

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Tiffany says that your snack should have between 200 and 300 calories. If you eat 100 calories or fewer, you may get hungry within an hour and end up reaching for another snack. 

Know your calorie count – a handful of almonds roughly amounts to 92 calories, while 20 grapes are about 70 calories. Measure out your snacks accordingly and prepare them on a small plate instead of eating directly out of a bag or a box to prevent overeating.

 

Fill up on fibre
Fibre-rich snacks are really effective at keeping you full. Fibre isn’t broken down in the body. It simply passes through your digestive system and pushes all the other food along so you have smoother bowel movements. 

According to Tiffany, adding fibre to your diet not only helps you lose weight, it also lowers blood pressure and helps keep your blood sugar levels more constant. Snack on high-fibre foods like oatmeal, nuts, whole grains, hummus and vegetables. 

 

Pack in protein
Protein can also help stave off hunger pangs. But you don’t need to prepare meat for your next snack. There are many other high-protein snacks to pick from, such as Greek yogurt, cheese or peanut butter. 

 

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In particular, Greek yogurt is a versatile option that can be mixed with herbs and spices and slathered onto rice thins or served as a dip for carrot sticks to help to control hunger and stop you from eating more later. 

 

Eat mindfully
Pay close attention to the act of eating itself, says Tiffany. When you snack at your desk, you are distracted by work and may overeat as a result. Stop whatever you’re doing when you snack and focus on eating, pausing in between bites. This can prevent binge eating and help you to enjoy your snack more. 

And when you are finished eating, Tiffany suggests brushing your teeth to curb another trip to the pantry. 

 

Get creative
Simple wholesome snacks like an apple and a cup of plain yogurt may not sound as appealing as a packet of chips or a chocolate bar. So make your snacks more exciting by mixing them up and combining them to include more nutrients as well as give you something exciting to look forward to.
    Here are some pairing ideas to try:
•    Kiwi fruit and grapes with goat cheese
•    Raw bell peppers and sugar snap peas with hummus
•    Cucumbers and peanut butter