Have you ever found yourself saying, “Ugh, I’m so full!” after a meal, only to reach for unhealthy snacks an hour later? Chances are, that meal wasn’t as satisfying as you thought, especially if it was high in hollow carbohydrates, fats, and refined sugars.
In this blog post, we will focus on ways to eat smaller, more frequent meals throughout the day. These smaller meals and snacks are nutrient-dense and better suited to your on-the-go lifestyle.
Snacking your way to health
In one of our recent blogs, “How to Spring Clean Your Diet,” we explored healthy ways to eliminate junk from our diets. Just like traditional spring cleaning, it may seem daunting at first, but with a little planning, it becomes easy to implement. A successful healthy eating routine often depends on improving the way we snack throughout the day.
So, what kind of snacks are we talking about? Look for snacks that:
- Provide sustained energy (keeping you full for longer)
- Are low in sugar
- Are high in protein
- Are rich in vitamins and minerals
Understanding satiety
Satiety refers to the feeling of fullness or lack of appetite that occurs after eating. Consuming dense, nutrient-rich meals and snacks is the best way to stay full longer. When you have sustained, slow-releasing energy, you improve your chances of long-term weight loss and reduce the need for unhealthy snacking. While sugar highs might feel great, the inevitable crash is far from enjoyable. Choose healthy, nutrient-dense snacks to snack yourself healthy.
Filling foods typically have the following characteristics:
- High in protein
- High in fibre
- High in volume (water or air content)
- Low in energy density (fat or calories)
Whole, unprocessed foods are generally more filling, providing you with sustained energy until your next meal.
Our top snacks to keep you healthy
Oats
Oats are a simple yet nutritious food that offers great versatility. They rank third on the satiety index, making them an ideal snack choice to tide you over between meals. Packed with fibre they are also low in calories.
Eggs
Eggs are often referred to as nature’s perfect, nutrient-dense food for good reason. A large egg contains up to 6 grams of protein as well as all essential amino acids. Recent studies suggest that eating eggs for breakfast instead of a carb-based meal increased satiety and resulted in fewer calories consumed over the next 36 hours. A midday chicken salad with hard-boiled eggs can be packed with protein, helping you carry through to dinner. Enjoy hard-boiled eggs as a quick snack, but you might want to step outside to eat them—your coworkers will appreciate it!
Greek Yogurt
Did you know that Greek yogurt contains more protein than regular yogurt? This makes it an excellent snack to keep you fuller for longer. If you don’t have time to prepare oats or eggs in the morning, Greek yogurt is a great alternative. Keep a tub in the office fridge to avoid temptation from unhealthy snacks. To make it more exciting, add nuts, seeds, dried fruit, or raw honey. Greek yogurt is also a fantastic base ingredient for smoothies.
Vegetables
While we often associate carbohydrates with fullness, vegetables can be just as effective—if not more so! They are rich in fiber and water, which can enhance feelings of fullness during a meal. A recent study found that participants who enjoyed a salad before pasta consumed fewer calories overall. Try to incorporate veggies into most meals. For example, enjoy a warm butternut squash salad or swap regular potatoes for sweet potatoes in your dishes.
Legumes
Legumes are well-known as excellent plant-based protein sources, especially among vegans and vegetarians. Beans, peas, chickpeas, lentils, and peanuts are all loaded with fiber and protein, while having low energy density (low in calories and fats). One study found that participants who consumed legumes felt 31% fuller than those who had pasta or bread. Snack on unsalted peanuts during the day, or keep a low-calorie three-bean salad in the fridge for when hunger strikes. A chickpea or lentil curry is so delicious that you won’t even miss the meat!
With these nutritious snacks, you can make healthier choices and maintain your energy levels throughout the day.
Snack yourself healthy with Montagu Snacks!