Let’s talk snacks
Snacks often get a bad wrap, with people commenting how it’s bad if they eat between meals. Well, I’m here to debunk that myth!
Snacks can impact on certain goals like achieving a healthy weight or lowering cholesterol levels etc, depending what snacks are being chosen to consume. But, if you are consuming three regular meals, snacks can help supplement these in a number of ways.
Snacks can help manage your hunger levels. It’s actually totally normal to be feeling a bit peckish 2-3hrs after you’ve had your meal. This is because your body’s insulin response has completed its cycle, all the energy and nutrients from the food have been moved into your cells, and your body is needing some more nutrition to keep functioning. If you leave having a snack or meal for too long, you can end up feeling ravenous and eat everything and anything in sight. Ever got home and gone to the pantry, eating those quick, high GI options and feeling like you can’t stop?! You’re not alone, and it’s not a self control issue. It’s a physiological response because your brain is needing glucose to keep working optimally, and it needs it fast! Hence those high GI options, like chocolate, chips, cookies etc, are going to give your brain the quick dose of glucose it needs. Instead, having a healthy, lower GI snack before you get to the ravenous stage, can mean you are making food choices that align with your goals and keep your body satisfied.
Snacks can help you get all the nutrients in that you need. Often by eating just 3 main meals a day, it can be more challenging to get all the nutrients in that your body needs, particularly if you are trying to conceive. Why? Because most of us typically eat the same sorts of things at our main meals, we’re creatures of habit! I often find that people who only eat main meals, often don’t eat enough fruit, nuts, and dairy foods, which all contain key nutrients for health as well as conception and pregnancy. Now I know this isn’t always the case, and if you are getting in the right amount of each of the 5 food groups in your three meals, then go you! But more often than not, using snacks to get these other nutrients in, is a really useful strategy.
Snacks can help keep you fuelled throughout the day, meaning you’re less reliant on things like caffeine and sugar to get you through. This one is along similar lines to number 1, in that eating at regular intervals throughout the day, so every 2-3 hrs, helps keep up a regular source of energy to your brain and other major organs. This helps you functioning at an optimal level, feeling less tired, and in need of that caffeine or sugar hit. We know this is particularly important when trying to conceive as you want to reduce added sugars and caffeine intake.
Snacks can also be helpful for those ladies who experience nausea or morning sickness once they have conceived. Having small, frequent meals can help to get essential nutrients in, without feeling like you have to eat a lot all at once. We also know that an empty stomach makes nausea worse, so eating every 2-3 hours can help reduce that impact.
So you now know how snacks can be beneficial, let’s look at whether the types of snacks matter?
Well in short, yes!
High energy, low nutrient snacks such as chips, chocolate, lollies, sugary drinks, cakes, biscuits etc. are not snacks we want to be choosing on a regular basis. This is because they can have an impact on your body’s insulin response, as well as displacing more nutrient dense foods that are going to provide your body the right nutrients for conception and pregnancy. They are, however, totally fine to consume occasionally as they nourish your soul!
So what should you be looking for with your snacks? The best options are ones that still fit within the five food groups-
Dairy and dairy alternatives
Vegetables
Fruit
Wholegrains, breads, and cereals
Meat and meat alternatives.
The data tells us that most Australian’s aren’t meeting the required intake for the five food groups, so using snacks can help improve those figures. Try to use these snacks to increase your variety from within each group as well.
Some snack ideas:
Wholegrain crackers with low fat cheese or peanut butter
Veggie sticks with tzatziki or hummus
Tinned tuna on quinoa and rice cakes
Yoghurt (choose one lower in added sugar)
Handful of nuts and a few dried apricots
Fruit!!
A low added sugar muesli bar
Lightly salted popcorn
Roasted chickpeas or fava beans
Boiled eggs or zucchini slice
A smoothie with yoghurt and berries
Up and Go drink
Homemade savoury muffin
Homemade bliss ball
Homemade banana and walnut loaf
Cut up apple and peanut butter
Depending on your hunger and activity level, you could also have a mini meal as a snack, eg. yoghurt and muesli, wholegrain chicken wrap, overnight oats, avocado toast.
So snacking is completely individual, but don’t feel like it’s a bad thing if you feel like you body needs extra sustenance between meals. Just make sure to choose a nourishing and filling option most of the time, as it’s also ok to have that baked good or chocolate bar occasionally too!
TRD xx