Scrolling through my Instagram timeline recently, I came across a meme with the words: Warning! Wear your mask at home. This is not to avoid the virus, it’s to avoid constant eating. It made me pause for a minute and I thought about how many people must be at home bored, binge eating unhealthy snacks and gaining body fat.
I get it. You didn’t choose to be under lockdown because of Covid-19. But you can decide how you deal with it. Right now, you have a choice to come out of the current situation in better or worse shape.
Just because you have restrictions on where you can go, doesn’t mean you have let your health and fitness suffer. You still have control over what you eat and what you do with your time. Which brings me to my point: healthy snacking.
The key is to choose the right snack in terms of ingredients and macronutrient breakdown.
There is nothing wrong with packaged snacks by the way, just ensure that they are not filled with bad quality ingredients.
I’m here to help you break down the perfect snack and describe what to keep an eye out for. The macronutrient breakdown of your snack should be heavily protein weighted, look for at least 50%. Protein is going to keep you fuller for longer as it is more difficult for your body to digest, so think long-lasting energy. It will also help your mental clarity, unlike carbohydrates which often leave you feeling groggy and lethargic.
If the snack has carbohydrates, then have a look at sugar contents. If the snack has more than 5-10 grammes of sugar, it is not going to keep you full and satiated. If your snack is lower than 25% carbohydrates, low in sugar and high in fibre, then it sounds like you are on the right track. Moderate fats in your snack is great, especially if it is consumed in the afternoon. Up to 10 grammes of fat will also help you to feel fuller for longer and will keep you energized with the ability to concentrate on your work.
So basically, look for high protein, low carbohydrate, and moderate fat. A high micronutrient content is very ideal for all of your snacks.
Take this as an opportunity to intake extra vitamins and minerals, which will not only help with your energy levels but also help you to defend sickness and keep your body functioning the best it can. Keep an eye out for fibre, B Vitamins, D Vitamins and any other vitamins on the nutrition label.
Once you know what to look for, healthy snacking is actually incredibly easy. Do not be afraid of packaged snacks, as long as you are checking the ingredients and macronutrients.
