Healthy snacks for busy people
All of these snacks contain a plant food. Plant foods contain fibre which helps keep you satiated.
To snack or not to snack…
Well it all depends… I know I use this answer a lot when people ask me nutrition related questions but the truth is, to answer a question accurately it requires context. Snacking can fit perfectly into your diet (and I use the word diet to mean all of the things you eat - not in a restrictive sense) if done correctly. Done incorrectly, it could be directly sabotaging your goals. The other key to snacking is to ensure it is actually a ‘snack size’ - not a main meal size - which is where people can become unstuck. For example; a protein shake that contains full fat milk, a whole banana, tablespoon of nut butter, chia seeds, oats, protein powder, cacao etc. should (for most of us) be classed as a main meal due to its high calorie content - unless of course you were looking to gain weight. To keep it snack appropriate, stick to a serve of protein, skim milk (or a plant based alternative) and a small piece of fruit (1/2 a banana or some berries). Be cautious of snack sizes and keep them small.
We are all busy in some regard these days so I understand that not everyone has the time to meal prep and bulk cook a lot of snacks. All of the snacks above require limited prep. Boiling eggs takes less than 10 minutes, everything else is literally chop and throw together in a container. Everyone has 10 minutes in a day to sort out some snacks - it’s about priorities people!
I’m often asked if snacking is compatible with weight loss? Eating more regularly does NOT mean you will lose weight more easily through ‘increasing your metabolism’ - a common nutrition misconception. A calorie deficit is required to lose weight. Full stop. The end.
So back to snacking… I find many clients tend to either;
A) snack on the wrong foods which don’t keep them satiated or
B) avoid snacking entirely which then leads them to overeat just prior to and during their next meal.
In the case of A - snacking on the wrong things - do you reach for a sugary snack at that 3pm slump. You just feel the need for something to get you through to 5pm. You aren’t alone! Chocolate biscuits, a bar of chocolate, a packet of chips, a sugary drink or afternoon latte. None of these options contain some key nutrients that help keep us feel satiated. Protein and fibre! All of the combinations in the image above contain fibre - from plant foods. Fibre helps to slow down digestion which results in feeling fuller for longer. Protein found in most of the above options keeps us satiated too because it takes longer to digest. So finding a snack that contains both protein and fibre makes sense.
In the case of B - avoiding snacking during the day and then mindlessly snacking prior to and overeating at your next main meal (many clients tend to do this more around their evening meal) is also pretty common practise. I’ll set the scene… you eat your packed work lunch and morning tea, but the afternoon rolls round, you get busy and forget to eat (I never forget to eat LOL) and you run out of time for afternoon tea, so you skip it, rationalising that it isn’t long until home and then dinner time. You get home though, absolutely starving! So you start to mindlessly pick at anything you can get your hands on. A few chips here, the kids lunchbox leftovers, a piece of chocolate, glass of wine. It all adds up. And then because you still aren’t satisfied, come dinner time you end up overeating. Sound familiar?
These are the most common scenarios I come across in terms of poor snacking behaviours.
How to snack better? Plan your snacks if you feel you need them and ensure they fit within your goals and lifestyle. Use the image above to give you some ideas on how to incorporate some healthier snacks. If you need help with this you can always reach out to me here where we can chat about your lifestyle and develop a plan that will help you reach your goals.
