5 tips to healthy snacking

May 9, 2019 Food, Nutrition

Don’t let your appetite boss you around. You can become its master by following these smart tips to healthy snacking.

1. Snack the smart way

Research has established the important role of snacking in appetite control. It is far better to eat smaller meals throughout the day than to consume one or two large meals per day, which can lead to added weight gain. Of course not all snacks are created equal. Here are a few healthy options to keep on hand throughout the day:

  • Half an apple with 100 ml Greek yoghurt, spiced with cinnamon and a seed sprinkle.
  • 10–12 almonds.
  • 5 dried prunes.
  • 45g lean biltong.

2. Add some flavour

Research shows that we eat larger portions of bland food and smaller portions of intensely flavoured, spicy foods. Additionally, many spices contain myriad health benefits and can also actively suppress your appetite. So don’t be shy about spicing up your diet with things like:

  • Cinnamon
  • Cocoa powder
  • Chilli
  • Ginger
  • Cumin
  • Cayenne pepper
  • Black pepper
  • Pesto
  • Soy sauce
  • Wasabi

3. Drink more water

To help reduce the risk of overeating, binge-eating or going for that second cupcake, drink water. Lots of it. One glass of water immediately before and one during your mealtime will fill you up quicker and will help you to feel satisfied sooner.

4. Linger longer at the gym

It is a known fact that exercise can increase appetite, more so in women than in men. However, did you know that intense exercise of over 30 minutes can in fact have the opposite effect, not only during exercise but also for an extended period thereafter?  So make sure to push through those reps – you’ll reap the benefits of your extended sweat session.

5. Avoid the sweeteners

Contrary to popular belief, low-kilojoule sweeteners can be detrimental to weight-loss efforts. Artificial sweeteners in fact results in increased cravings for sweet foods as they up our sweet taste saturation points. So rather opt for natural alternatives like honey or molasses if you’re in need of some added sweetness.

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