Snacking

Here are the best ways to beat your cravings according to FOODS that HARM, FOODS that HEAL Readers Digest, 2013

Time your snacks strategically:

Eating a low kilojoule snack during a long stretch between meals can take the edge off hunger and prevent overeating at the next meal. If snacks are well timed, they may help to boost flagging energy, especially in children.

Decrease serving sizes for snacking:

The same foods that make up a small meal can work well, so a sandwich, a bowl of hearty vegetable soup, cheese and crackers, yoghurt with fruit or a low-fat muffin call make the nutritional grade.

Fulfill nutrient needs with snacks:

Snacks can also provide several of the recommended daily servings of starchy foods or the seven servings of fruits and vegetables. Half a bagel with an apple, or a pita pocket filled with fresh salad, makes a filling, nutritious snack. Other quick low-fat foods include bags of fresh raw vegetables and dips such as hummus or low-fat yoghurt blended with herbs.

Shop with snacking in mind:

Add several healthy snacking foods to your weekly shopping list. When you have the right foods on hand, it's easy to prepare snacks to take on trips, to school or work. Stay away from prepackaged high-fat items, such as potato chips, crackers, biscuits and lollies.

Avoid snack traps:

Everybody knows that a raw carrot is healthier than a frosted doughnut, but some snack foods that sound nutritious are not much better than a doughnut. Read labels carefully to find hidden sugar and fats. Some common traps include muesli bars; they are often loaded with sugar and fat. Fruit drinks may contain very little fruit juice but have large amounts of added sugar. Coffee drinks similarly can have large amounts of high-fat cream or sugar. Microwave popcorn is another 'fat trap' as are trail mixes and other packaged combinations of flavoured nuts and seeds.

The bottom line... snacking through out the day can keep hunger (and overeating) at bay but keep portions small. Healthy-sounding foods, such as muesli bars may be loaded with kilojoules, fats and sugars and be prepared with healthy snacks, such as fresh fruit or vegetables with hummus.