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Smarter snacking

Here's the clever way to handle the dreaded snack attack without piling on the pounds.

Some people can stick to eating three meals a day and never feel the urge to snack, while others need to nibble every two hours or so to keep them going.

Most of you probably sit somewhere in between, sometimes feeling like having a snack for an energy boost, sometimes for a treat. Occasionally it’s simply down to boredom, or not eating enough of the right kinds of foods at your last meal and feeling out and out hungry.

Here is our guide of what to snack on and when, starting with mornings, taking you through the afternoon and up until bedtime. The key to clever snacking is to ensure that the calories the snacks add to your day keep you within your total calorie needs and balance out your meals in terms of nutrients.

Obviously, there are times when only chocolate, a sweet treat or a packet of crisps will do. The trick here is to go for damage limitation and find versions that do not tip your calories into freefall and, if possible, still have some nutritional virtues.

It is well worth remembering that what you fancy as a snack between meals is more often than not determined by what you ate at your last meal. To keep snacking on an even keel, you need to eat a balanced breakfast, lunch and dinner (see ourWell-ballanced Diet Plan for more)…

Morning Snacks – If...

…You had no time for breakfast

If you ever leave home with only a cup of tea to keep you going, chance are that by 10am you’re ravenous. Good choices to fill you up include a large skimmed milk cappuccino or latte. Or you could go for a large skimmed hot milk with a big fruit salad and yoghurt. Although milk is a ‘drink’, its protein content makes it quite filling, and along with the fibre from the fruit, this combination is sure to see you through until lunchtime.

…Had an early start

If breakfast was at 7am, you are likely to be peckish by 10.30am to 11.00am. A great choice at this time is a handful of almonds. Research shows that they help to stave off hunger, probably because of their combination of protein in the nut and fibre in the brown skin, and that using them to replace normal snacks helps with weight control. In fact, some of the calories from the fat in almonds is not actually digested, because of the fibre in the skin, which means that although a 30g handful has 183cals, up to 27 of these are not absorbed.

…You NEED chocolate

Acknowledging a chocolate craving and satisfying it with something small can be better than ignoring the urge only to have a big binge later in the day. A few squares of dark chocolate could be ideal because scientists have shown that, because dark chocolate takes longer to digest than milk versions, it helps to keep us feeling fuller for longer, and to eat up to 18% fewer calories at our next meal. A portion-controlled bar like Ador or Green and Blacks 35g bars are ideal. If only milk chocolate will do, personally I think a two finger Kit Kat is a good choice with just 107 calories.

…You are stressed

Hormones released when we are stressed often trigger hunger and the need to grab a snack. If this sounds familiar, go for a really crunchy apple or some celery and carrot sticks. All make a satisfying crunch when you bite into them, which psychologists say help us to relax and calm down a bit.

Afternoon Snacks – If...

…You are having an energy dip

Try cutting back on your caffeine-rich drinks like tea, coffee and cola during the rest of the day and save them for this moment when you can really do with their mood-lifting boost. Also, try a round of wholemeal toast with peanut butter or cottage cheese, plus  some celery sticks. The mix of nutrients and the crunching on the celery will feed back to your brain telling it you are feeling full, sustaining you until dinnertime.

…You are hungry and are on the go

Try to keep a mix of dried apricots and cashew nuts handy for a quick nibble when you’re on the go. Meanwhile, if you find yourself at a service station facing barrages of unhealthy snacks, look for a yoghurt in the chill cabinet, and eat one in the car with an apple to keep you going.

…You have a sudden sweet craving

If you really get the urge for something sweet, try a few slices of malt loaf or half a toasted teacake with a little lower-sugar jam. Both have around 100 calories, but give you a real feeling of having a comforting treat, while being relatively slowly digested to help you avoid a sugar peak and crash. You could also go for one of Ador's oat bars that contain around 180cals and contain a natural ingredient that keeps you fuller for longer, meaning you won't want to eat again until your next main meal.

…Everyone is having an ice cream and you want one too

These days you can give in to this kind of snack attack minus the guilt. Solero’s are a great choice. Again with around 100 calories, they have a lovely ice creamy middle with a refreshing ice lolly covering.

Evening Snacks – If…

…You can’t help telly-snacking.

Instead of a big bag of tortillas and blue cheese dip, plan ahead and try freezing some grapes. They take ages to eat and you are safe in the knowledge that they give you useful anti-ageing antioxidants, plus potassium to lower your blood pressure, yet only have around 120cals for a 200g bunch.

…You have a massive urge for crisps

If nothing else will hit the spot, go for a bag of baked crisps, which have about 100 calories, and dip them into a spicy salsa, which will help to slightly raise your metabolism so that you burn off a few extra calories after eating. Or you could go for the new range of Portions crisps, which are portion-controlled and will be available from Lloyds Pharmacies soon.

…You are still hungry after dinner

If you are genuinely still hungry after an early dinner, then rather than nibble on bits and bobs, admit you need something substantial and tuck into half a toasted pitta bread cut into strips with 100g of reduced fat hummus and some cucumber sticks. It tastes good as well as adding to your days bone-building calcium.

…You just need a treat

Sometimes only something indulgent will hit the spot. If this happens to you, go for a slice of ice cream roll, or some jelly with a little single cream, or a scoop of ice cream, or some peach slices in a meringue nest with a blob of fromage frais. You may be surprised to know that all have about 100 calories, even though they seem slightly naughty!

Read our blog to find out why we snack when we’re not hungry.

Ador has created a range of snacks that contain natural ingredients to help you feel fuller for longer and fight off your cravings. Click here for more information.