There is mixed evidence around the benefits of snacking but from clinical and personal experience my advice is that it can really help people commit to a healthy life – provided those snacks are healthy and satiating!
There is a real risk of emotional overeating as a result of denial and restriction when people leave hours between each meal. Some people are very sensitive to their blood sugar levels – with drops causing everything from irritability and lack of focus to fatigue and overeating later in the day!
My advice is to snack smart! If you need a midmorning snack, 11am is a good time to enjoy a low sugar fruit like berries, paired with a small handful of raw nuts. Some other great options are my signature sugar-free protein balls, slices of apple with a 1 tbsp of almond butter or some raw carrot sticks with hummus or tahini.
Here are some of my favourite afternoon snack ideas:
- My power protein smoothie without fruit
- 1 cup Greek Yoghurt, sweetened with cinnamon and stevia
- A boiled egg
- Celery filled with almond butter
- Sweet cottage cheese – mix 3-4 tbsp cottage cheese with stevia, cinnamon and vanilla powder.
One last tip: try to make sure you have protein coupled with a good fat (avocado, raw nuts, tahini, good-quality olive oil) at lunch – this helps stay satiated and full – fending off afternoon cravings and over-eating before dinner. For some easy snack recipes and a step-by-step guide to transform your kitchen into a healthy snack haven, check out my JSHealth Shopping List.