If you find yourself uncontrollably snacking on foods with high energy, high fat and very little nutrition benefit then this plan is for you! This 5 step plan for smart snacking ‘allows’ but delays your 'empty energy treat' (a food with a lot of energy but very little nutrition benefit) with the aim to satisfy cravings with nutritious foods first. Smart snacking for effective weight control requires an action plan - the goal of this plan is to avoid poor snack choices, satisfy hunger and achieve good nutrition at snack time. Check it out here…
5 Step Plan For Smart Snacking
200ml of water
1 small piece or 100g of fruit (apple, berries etc) or 100g salad (carrot, celery sticks etc)
30g of nuts or 1 boiled egg
100g of yoghurt or 2 wholegrain crackers / rice thins with 20g of low fat cottage cheese
The food you are craving equivalent to ONLY 1 serve (300kj or less).
Tips To Effectively Apply The 5 Step Plan For Smart Snacking
Complete the 5 steps in order and ONLY progress to the next step if you are still hungry. STOP when you feel satisfied or feel like you have had enough.
Apply as soon as you start to feel hungry - don't wait until it's too late to fight cravings.
Thirst may be misinterpreted as hunger, the 200ml of water aims to establish if you really need to snack. If you don't feel hungry after drinking then don't continue any further.
Apply in advance of times that you know 'empty energy' snacks will be on offer.
If you are still hungry after step 5 improve your intake at main meals and adjust the timing of snacks.
Prepare snacks in advance so they are readily available.
Don’t exceed serving sizes.
Apply multiple times per day as required and alternate your snack choices. For example if you choose 30g of unsalted nuts at morning tea then have 1 boiled egg at afternoon tea.
David Eggins | Personal Trainer at Drive Fitness in Brisbane