Mindful snacking without cracking!

‘Mindful eating’ has become a very popular term, but what does it really mean?  Indeed, can you really snack mindfully when most snacking happens when you’re on the run and need a quick energy boost?  Plus, the last few months have been very challenging for people stuck indoors staring at the fridge and trying to keep some sort of resolve.

Here’s some snacking tips to help you through………

Chew it and mean it

There are many reasons for chewing food thoroughly and that includes when eating snacks.  There is a complex hormonal messaging system running from mouth to digestive tract preparing it for food.  This messaging system needs time to gather momentum and doesn’t happen as efficiently if food is gulped down.  Plus, ‘troughing’ inevitably leads to digestive upsets because food isn’t being properly digested.  Likewise, if you’re stressed or running around, blood flow is directed away from the digestive organs.  Therefore, do take your time and try to snack away from your desk so you’re not distractedby emails or telephone calls.

By chewing food slowly you’ll automatically be savouring every mouthful, therefore you’ll be thinking about your enjoyment of eating.  

Are you hungry or just thirsty?

We very often mistake feelings of hunger for thirst. It’s always worth drinking some water or having a herbal or fruit tea before you dive into the snacks. You could save yourself eating lots of unnecessary calories.

In our land of plenty, we often think we ‘should’ be eating rather than ‘need’ to be eating.  Plus, it’s ok to feel hunger sometimes.  We have become very used to consuming more calories than we actually need or use, hence many people struggle to keep their weight within a healthy range.

Don’t fear feeling hungry; it’s actually good to give the digestive system a break – constant grazing means your gut has to work much harder than needed.

Choose snacks wisely

 Just as it’s important to choose balanced meals that contain a good mix of macro and micro nutrients, the same care needs to be given to your choice of snacks.  It’s always best to include some protein with snacks as this will keep you feeling fuller for longer and hopefully reduce the likelihood ofovereating.  For example, if you’re going to eat a fewcrackers, then have some cottage cheese, humous or slices of chicken with them.  

Fruit can be eaten with nuts and seeds and make sure dried fruit bars contain some protein; sugary snacks that are purely carbohydrate will encourage blood sugar levels to rise then quickly drop, and will cause energy dips later in the day.

It’s all about planning

When you’re busy and on the run, it’s sometimes difficult to have healthy snacks to hand which is often when the wrong choices are made.

It’s always good to plan meals at the beginning of the week and plan snacks at the same time.  You might not need one or two snacks every day, and certainly don’t eat for the sake of eating.  However, if you’ve got something with you, then you’ll less likely to panic buy sugary or fat-laden, nutrient-poor snacks.

Great portable snacks include nuts and seeds with berry fruits, protein bars, homemade muesli bars, olives, miso soup or oat cakes with a dip.

Snacking mindfully is well worth thinking about!