SHAPE UP
Snack wisely and your waistline won't be spoiled
By Charles Stuart Platkin
We all love to snack. Whether it's in front of the television, in the office, at the café with your morning coffee or simply a midafternoon treat, a snack can get you through the good times and the bad. But snacking has also been associated with adding on extra pounds.
For many of us, the idea of snacking conjures up feelings of guilt and images of sneaking cookies out of the cookie jar. In fact, a survey conducted by the Calorie Control Council revealed that 33 percent of adults list "snacking too much" as a reason for being unsuccessful at losing weight.
If you still get the urge to snack, take comfort in the fact that snacks are OK. Not only are they enjoyable, but they can keep hunger in check between meals, so you're not starving by the time the next meal rolls around.
Here are a few things to consider next time you reach for that Oreo Double Stuf cookie.
Drop the guilt. The Centre for Food Research at Queen Margaret College in Scotland reports that snacking does not necessarily predispose people to becoming overweight. Actually, individuals who snack throughout the day may have the advantage in weight control over those who conform to a rigid pattern of three meals a day.
Avoid straight-up carbs; have mini meals. According to Jackie Berning, nutrition professor at the University of Colorado, a food that contains mostly carbs (e.g., fat-free pretzels) is not a good snack, because it will digest in about two hours. Instead, Berning recommends having "a mini-meal, such as five or six crackers with string cheese."
Eating protein and fat together increases the likelihood that you will be satisfied longer. But keep in mind what Judith Wurtman, research scientist at Massachusetts Institute of Technology and founder of Harvard University's TRIAD Weight Management Center, says: Carbohydrates help increase serotonin levels in the brain, which keeps you happy and satisfied — which you need to stop overeating.
Snacks don't always ward off hunger. A recent study in the American Journal of Clinical Nutrition showed that snacking when you're not hungry isn't helpful in staving off hunger pangs later in the day.
Reach for protein. If you're planning a late dinner and need a snack to tide you over, choose something with additional protein, such as nuts or cheese. The scientific journal Appetite reports that consumption of a high-protein snack delayed the request for dinner by 60 minutes.
Throw it out. If you're snacking on something that's high in calories and you don't love the taste, throw it out. This isn't the place to be thrifty.
Be prepared. Keep readily available five different snacks you enjoy that are low in calories (around 100 to 200 calories).
Snack consciously. The British Journal of Medicine says people tend to forget that snacks can be high in calories, fat and carbs. So pay attention, especially if you're eating them in front of the TV, at the movies or at the computer.
Strive for balance. Since many of us struggle with portion control, we have a tendency to overeat snacks. That's why it's critical to pick snacks that are low in calories, "to compensate for your overindulgence," says New York City nutritionist Shira Isenberg.
Keep snacks out of sight . Research from the University of Illinois has shown that when candy was placed just six feet away from office workers' desks, the workers ate less than when it was right on their desks.
Beware of afternoons. According to the Journal of the American Dietetic Association, afternoon was the most common time for snacking.
Shut it off. The scientific journal Eating Behavior reports that watching TV induces high-calorie snacking. Results suggest that snacking (but not necessarily eating meals) while watching TV is associated with increased overall caloric intake and increased calories from fat.
Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. Write to info@thedietdetective.com.
