Thirty years ago, snacking was not a standard part of a person's day. Potato chips were saved for weekend barbecues and if you felt peckish in between meals, you would grab a piece of fruit.
How times have changed. Unfortunately, this newfound snacking culture has resulted in far too many of us eating too much, too often. So, amid all the bars, biscuits, crackers and yoghurts available, what are the best ones to choose? And do we really need to snack at all? If you consider that a meal should keep you full for three to four hours, an active adult is likely to need something light in between meals to tide them over to the next meal.
The main issue with snacking is that most "snack foods" tend to be high in carbohydrates and low in nutrition. The best choice of snack food contains a balance of slowly digested carbohydrates, such as low-fat dairy or wholegrain carbohydrates, enjoyed with protein-rich foods such as nuts. Such a balance provides snacks that offer vital nutrients and keep you full for two to three hours.
Getting the nutrient balance right also helps control insulin and blood-glucose levels, crucial for body-weight regulation. To avoid becoming a snack-food victim, always keep nutritious snacks with you, such as nut bars, cheese and cracker packs and fruit. A recent study published in the American Journal Of Clinical Nutrition found that,
when offered the same snack over a two-week period, overweight and normal-weight women responded very differently in terms of their snackfood intake patterns. Overweight women became more interested in food over the two-week period when snack foods provided were the same, whereas normal-weight women became less interested. This suggests individuals who struggle with their weight may do best to alter snack choices regularly to prevent boredom and overeating, while those who have no issues with weight regulation may do best to eat similar snacks to control kilojoule intake.