Snacking the Right Way. By Lynn Clay.

Snacking is something my mother told me not to do, often being referred to as 'naughty' behaviour. Fearing that we just might get the back of our hands slapped if we dare to dip them into a box of chocolate treats or even into the fruit bowl between meals can indeed leave us feeling that snacking is not good behaviour! Snacking, however, doesn't have to be forbidden and in fact eating the right stuff between your main meals can help to keep you slim, toned and healthy. Lynn Clay explains.

Are you a snacker?

Whether you're an office snacker, silently celebrating the mid-morning tea and biscuits when they makes their way round to your desk, a family food snacker, nibbling on little bits of the children's food while you're preparing it, or just get those times in the day when you could really do with a cup of coffee and a large slice of chocolate fudge cake, here's the good news... this is normal. Most western diets encourage the body to crave sugary foods mid-morning, mid-afternoon and early evening - all of those times when you feel like some crisps or cake. Typically meals are rich in carbohydrate and poor in protein, leaving us much more likely to suffer from a blood sugar rise after each meal followed by a dip which leaves the body quite literally asking for chocolate. I know people who are convinced that they were born chocoholics... I used to be one of them. But it is actually their eating pattern that is leaving the body craving for sugar. If your body is not in a state where it is demanding these foods for you, believe me, it is far easier to limit them.

How to avoid cravings

Step 1: Balance the diet

Well balanced meals and healthy snacking helps us to avoid cravings. Those sugary demons will disappear and you will be able to make healthy food choices with far less effort. The first step to getting this right is to acknowledge that in order to eat tasty but healthy snacks mid-morning or mid-afternoon we may need to adjust our main meal portion sizes. Both carbohydrate type and meal size have an effect on blood sugar fluctuations. The larger a meal is, the greater the blood sugar response and therefore the higher likelihood that you will be left craving. It makes sense then to keep meals to a moderate size aiming for plated meals to include a portion of protein the size of a deck of cards (e.g. chicken, salmon, cod, quorn) a piece of carbohydrate of the same size (e.g. potato, wholegrain rice, wholegrain pasta) and a good compliment of vegetables or salad. This will often mean substantially reducing the portion size of your carbohydrate leading to far better digestion and a reduction in cravings after your meal.

Step 2: Go low GI

Your carbohydrate choices in your diet should be low Glycemic (low GI). Glycemic Index refers to the effect a food has on blood sugar. Quite simply the higher the number on the Glycemic index, the more likely that food is going to have an unfavourable effect on your cravings. Most fruit, vegetables and wholegrains are relatively low GI whereas snacks such as crisps, sweets and chocolate are very high GI. For each meal sitting in your diet think about your carbohydrate choice. For breakfast this may be a wholegrain cereal, but watch there isn't too much added sugar. For lunch it may be wholegrain bread and for dinner you may have a healthy compliment of low GI vegetables. It's that simple. Snacks, however tend to be more of a challenge. Inserted mid-morning and mid-afternoon, you will ideally be looking for snacks that are easy to transport and eat on the go. Carrots, Cucumber and other crudites in small servings are great to snack on and so is fruit, but if you eat them on their own, you may be hungry again before your next planned meal. This is where protein comes in.

Step 3: Think protein

Complementing your carbohydrates with lean or good-fat rich proteins reduces the impact that they have on blood sugar and also increases feelings of fullness. Whey protein, the main ingredient in the Sculptress and Definity range is particularly good, as it is rich in a protein fraction called 'glycomacropeptide' that scientists have identified due to its ability to markedly increase feelings of fullness. What my mother didn't tell me regarding snacking is that combining low GI carbohydrates (yes, the apple I was reaching for) with filling low fat proteins such as unsalted nuts & houmous is a perfect way to snack, avoiding getting into trouble for eating too much bread at the dinner table!!

Snacks - not naughty but nice

Notice that my top snacks below all combine a low GI carbohydrate and a healthy protein to keep your blood sugar stable and leave you craving free. These healthy snacks are not naughty but nice, supporting good energy levels throughout the day whilst providing plenty of vitamins, minerals and phytonutrients. Try to vary your snack choices to keep a good mix of vitamins and minerals in the diet.

Easy snacks when you're on the go:

  • Almonds & an apple
  • Chocolate Definity Shake and a banana
  • Rye Bread with low fat cottage cheese and pineapple
  • A handful of dried cranberries and four brazil nuts
  • Sculptress bar & a zingy satsuma
  • Two rice cakes spread with natural peanut butter
  • Sculptress strawberry shake & five fresh strawberries
  • Small serving of sushi (six small pieces)
  • Two carrots, ¼ cucumber & two tablespoons of low fat houmous
  • Definity bar and a handful of red grapes

A little more preparation needed:

  • Rhubarb & raspberry treat

    Rhubarb Activia yoghurt, 1 scoop of Definity and a handful of raspberries.

  • Very berry Definity Smoothie

    200ml strawberry and banana Innocent smoothie, 1 scoop Definity, handful of berries, 1 banana. Blend and serve. Try adding some ice or using frozen berries in warm weather for a more refreshing option.

  • Banana Blast yoghurt treat

    150g Total 2% yoghurt, ½ banana, ½ scoop Definity, 1 teaspoon granola.

  • Blackberry & Oat treats

    limit to 2 snacks per week - spread 25g oats with 2 tablespoon clear honey on a baking sheet. Cook in a pre-heated oven gas mark 4 for 10-15 minutes stirring twice. Remove from oven and add 15g chopped stem ginger and leave to cool. Stir the oats to break up any large lumps. Roughly crush 175g blackberries and mix with 300ml total 2% yoghurt, the grated rind of ½ lemon. Stir in 2 scoops Definity natural. Layer the oats with yoghurt mixture in 4 separate glasses or containers. Chill for 1 - 2 hours. Makes 4 servings. Transport 1 serving as a snack or eat immediately.

  • Strawberry & Banana Protein Bars

Happy Snacking!