What’s snacking all about?

So many of us love to snack including me but snacking throughout the day can really do some serious damage to your waistline. The three square meals a day model of eating evolved with the 9-5pm working day.

Prior to the 1950’s snacks weren’t common. Eating between meals only happened on special occasions like say if you were eating Birthday cake.

As nutritionalists suspected that eating three main meals a day meant people ate too much when they did finally eat, they suggested that snacking  or mini meals would help ward off binge-triggering hunger and keep your blood sugar levels even.  Over time these snacks have become too frequent and too large a portion size resulting in people consuming too many calories per day for their individual calorie allowance.

Here’s an example of how to stick to snacking and staying within 250 calories-

2 carrots cut into sticks and 50g hummus

50g almonds

50g Green & Black’s dark chocolate

2 rice cakes with 1 tbsp peanut butter and 1 small banana

Top tips on snacking-

We are biologically required to want to eat food when we see it according to Dr Susan Roberts a professor of nutrition. Out of sight means out of mind.

Calorie total-
If you know the total amount of calories you should be eating in a day and divide it by how many times a day you eat. If you stick to three meals, every meal will be a decent size and portion. If you choose to add two snacks in then you need to cut the portion size.

Break time to snack time-
For many people, a break in their day is just an excuse to eat. You need to undo the association between downtime and food. Try an activity or walk with a friend to stop you from unnecessary snacking.

Listen to your tummy-
If your gut isn’t sending out ‘feed me’ signs then don’t eat. 62% is down to satisfy a craving, 25% is due to boredom and 16% is due to stress.

It’s so easy to indulge in a 400kcal snack without even realising and before you know it your clothes feel tighter and you’ve put on a few pounds! I hope these tips have helped to keep you focused if you are on a mission to get bikini ready for the Summer.

Love Kate x