Healthy snacking made easy: Discover delicious and nutritious options like peanut butter, fresh fruit, and nuts to keep your energy levels up throughout the day.Credit : Shutterstock, baibaz
Euro Weekly News investigates How smart munching can keep you healthy and happy
Feeling Peckish? Don’t feel guilty – You might be doing yourself a favour!
We’ve all been there: that mid-afternoon slump when only a little something will do. But snacking has always had a bit of a bad reputation, hasn’t it? Well, new research is turning that on its head, suggesting that snacking, done right, can actually be good for you.
What you snack on matters more than how much
A recent study in the European Journal of Nutrition, using data from the Zoe nutrition app, found something pretty interesting. They looked at the snacking habits and health of over 850 people and discovered that it’s not how often you snack that matters, but what you choose to munch on. Turns out, reaching for sugary, processed snacks is linked to things like higher levels of bad fats in your blood and problems with blood sugar. But if you choose healthier options? It’s a different story.
Nutrition experts agree that a well-timed snack can be a lifesaver, especially when you’ve got a long stretch between meals. Jessica Cording, a registered dietitian and author, says it’s time to stop feeling guilty about snacking. “It’s important to de-stigmatize snacking,” she says. ‘Snacking can be strategic.’ A good snack can keep your energy levels steady and stop you from overeating when you finally sit down for a proper meal.
How to choose the perfect snack: Think ‘Mini-meals’
The trick is to think of snacks as little versions of your main meals, focusing on fresh, natural ingredients. Here’s what the experts recommend including in your snack choices:
- Fruit with nut butter: A classic for a reason – it’s tasty, filling, and packed with good stuff.
- A handful of nuts: Easy to grab and go, and a great source of healthy fats and protein.
- Greek yogurt with fruit, nuts, and seeds: A bit more of a treat, but still healthy and keeps you full for longer.
- Veg sticks with hummus: A crunchy, refreshing option that’s full of vitamins.
- A hard-boiled egg with some tomatoes: Simple, but effective – a good source of protein to keep you going.
Best times to snack: Listen to your body’s cues
Timing is also important. Mid-morning and mid-afternoon are usually good times to have a snack to keep your energy up. And try to avoid late-night munching, as it can mess with your sleep. The most important thing is to listen to your body and eat when you’re actually hungry. If you know you’re going to be out and about, it’s a good idea to plan your snacks in advance so you’re not tempted by unhealthy options. So, next time you’re feeling a bit peckish, reach for something healthy and enjoy it – you might just be doing your body a favour!
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