lifestyle

Top Tips On Improving The Way You Snack

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In the UK, snacks contribute 20-30% of a person's daily energy consumption. Snacking isn't just about curbing hunger; it's an opportunity to boost energy levels, support exercise, aid recovery, and infuse nutritional variety into our daily intake.

Whilst frequent, mindful snacking doesn't have a negative health impact, the challenge often lies in the quality of snacks consumed, with many opting for ultra-processed, refined carb, and low-fibre options that offer less nutritional value.

As part of its holistic approach to weight loss, Emily Wood, Clinical Nutritionist and Coach at Voy has shared her advice on how to improve habits around snacking.

Choosing the right snacks

To improve snacking habits, a shift towards nutritionally dense options is important. This means prioritising whole, plant-based foods rather than conventional ‘snack foods’ such as crisps, cakes, and sweets.

Snacks should also incorporate a variety of macronutrients, including protein, carbohydrates, fibre and fats.

Timing

Listening to the body’s natural cues is the key to effective snacking. When physical hunger strikes between meals, a nutritious snack can be the perfect way of improving focus and energy.

Nevertheless, it's advisable to avoid late-night snacking after 21:00, as late-night snacking is associated with insufficient daytime nourishment, showing the importance of balanced meals and nutrient-dense snacks earlier in the day.

Changing perceptions around snacking

Whilst focusing on whole, plant-based foods is important, it's essential to recognise that food is more than just fuel. All types of food, including chocolate, sweets and crisps, should be incorporated into daily meals and snacks. By doing so, a sense of deprivation that may lead to overindulgence is avoided. This approach promotes a balanced and sustainable way of enjoying the pleasures of eating while supporting overall well-being.

Image by Andreas Lischka from Pixabay

Examples of nutrient-rich snacks

Chopped vegetables (carrots, red pepper, cucumber) with hummus and whole-grain pita bread.
Full-fat Greek yogurt with frozen raspberries, banana, honey, topped with mixed nuts or seeds.
Mixed unsalted nuts with apple slices and a touch of dark chocolate.
Glass of milk or hot milk with a bagel, nut butter, and raspberries.

Comment provided by Emily Wood, Coach and Nutritionist at Voy.
Emily is an AFN accredited registered Clinical Nutritionist (MSc Eating Disorders and Clinical nutrition UCL, BSc Biological Sciences; Infectious Disease & Microbiology).

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