Around 96 per cent of people admit snacking in secret, but a UK report from Kellogg’s says eating three meals and two snacks a day is nothing to be ashamed of. If managed correctly it can help maintain weight and boost mood and energy.
An average adult should typically consume 2,000 calories a day made up of 500 for breakfast, 500 for lunch, 500 for dinner and the remaining 500 for mid-morning and afternoon snacks.
Snacking can mean different things to different people, from a piece of fruit to a cereal bar to a sandwich. What’s important is to make snacks count towards our dietary recommendation of the good things like vitamins, minerals and fibre.
“Too many of us feel guilty about snacking, believing it is unhealthy and will make us put on weight,” comments nutritionist, Nigel Denby.
“Kellogg’s research suggests quite the reverse. Snacking between meals isn’t bad for you as long as you’re sensible. We need to get back to basics by eating three main meals plus two nutritious snacks a day at the traditional refreshment times of 11 a.m. and 4 p.m. and to be as active as possible – it’s as simple as that.”
Stevie Reid, Kellogg’s nutritionist says snacking has become a dirty word in dieting. “Snacking has become a dirty word in dieting associated with high calorie, fatty foods. In fact, snacking twice a day on the right foods can have a range of benefits physically, cognitively and emotionally. We hope this new research actually encourages people to take a less fad led approach to their diets and instead eat sensibly,” she says.
In Kellogg’s “Smarter Snacking” report, snacking has been shown to have the following key benefits:
Portion control
Eating three main meals plus two snacks can control hunger and calorie gorging, as 73 per cent overeat at meal times. Snacking doesn’t always cause us to be overweight. It may actually have a more beneficial effect on appetite and body weight control.
Better mood, brighter thoughts
Eating small meals and regular snacks can put you in a better mood and enhance mental performance – 78 per cent of people feel more productive if they have two breaks per day.
Enhanced performance
Carbohydrate-rich foods that are low in fat can enhance physical performance.
A guide to smarter snacking
- Plan ahead: When choosing your snacks for the week, make food choices that will give you important nutrients and energy for your day.
- Choose wisely: It is a smart idea to create a snack from one or more food groups.
- Variety: Vary the type of food you are snacking on so that your snacks are more enjoyable and it will also help you get the different nutrients you require.
- Pack a snack: Before heading out remember to pack a snack so that you aren’t tempted to eat less healthy options.
- Watch your portions: Check the serving size and number of calories per serving on the nutrition information or the guideline daily amount (GDA) labelling on the package – typically a snack should be around 10 per cent of the daily calorie intake.