HEALTHY SNACKING: IS THERE
SUCH A THING?Ó
Eating between meals, or
snacking as we have come to know it has long been held the biggest culprit in
AmericaŐs battle against obesity. Recent studies debunk that theory showing
individuals that snack have more energy, sleep better, weigh less and even have
5 percent lower cholesterol levels than individuals that ate only 2-3 times
daily. So, as long as you are reasonably sensible (nix the cookies and chips)
snacking can be good for you. Here are the reasons why
Snacking prevents
sluggishness. By planning a mid-afternoon
nibble you stave off that familiar slump in energy. Eat a snack of 100-300
calories about three hours after lunch, given that your lunch was not huge or
particularly late. Snacking prevents feeling famished and mealtime overeating .
It helps keep weight in
check. Snackers actually have lower
body fat and more lean muscle. Long periods in between eating will let your
metabolism slow causing the body to conserve instead of burn calories.
Snacking helps prevent the
accumulation of cholesterol. A study
of more than 14,000 adults reported on by The British Medical Journal found that snacking reduced the bad cholesterol or
LDL as well as lowering the total count by 5 percent. Eating more frequently keeps
blood sugar, insulin, and triglyceride levels steady slowing the production of
the enzymes that make cholesterol.
It keeps you mentally
sharper. We have all experienced
times of going without food for hours. A dip in the blood sugar dulls the
thinking and lengthens response time. The more you try to concentrate the more
moody and irritable you can become. ItŐs a given response.
It makes exercise more
effective. During a workout your body
burns carbohydrates as its preferred and primary source of fuel. Exercising on
an empty stomach will force your body to burn protein stores reducing your
energy as well as lean muscle mass- the reason for your exercise in the first
place.
Snacking helps prevent
heartburn and soothes the stomach. A
hungry body will produce excess stomach acid. ItŐs waiting, sometimes impatiently
for that next meal and in the meantime youŐre left dealing with an indigested over
acidic stomach or acid reflux.
It helps you sleep. Snacking before bed is highly controversial and very individual.
Many individuals choose milk before bed and it seems to work well. Others find
that eating anything before bedtime causes disturbed sleep and unsettled
dreaming. You just have to try it.
The rules of snacking.
1. Be sure you know how many calories you are consuming
in your snack. 200 hundred calories maximum if you are dieting.
2. If weight is an issue include proteins and fiber.
Protein takes a greater number of those calories consumed to digest and
assimilate it. Fiber gives a feeling of fullness and helps prevent overeating.
3. Avoiding the junk is an absolute. Empty calories will
only make you feel hungrier in the long run.
4. DonŐt wash your snack down with a lot of water. The
water dilutes enzymes and acids used in digestion. No pop, diet or otherwise
and no high fructose sweetened drinks.
5. Use variety to prevent feeling bored and reverting
back to a less healthy way of snacking.
Till next time happy snacking,
Rebecca