To keep weight down, for a long time now, people are advised to eat little and often. So, small meals but with snacks in between. Problem is, a lot of people don’t know what kind of things to snack on and rely on the unhealthy, processed foods that are easy and conveniently available. But don’t worry because we’re here to help. We’ve put together list of foods that are usually snacked on alongside a list of better, healthy alternatives that are not only good for your body, but great to snack on.
Switch Fizzy drinks with Fruit water
Switch microwave popcorn (trans fats*) with homemade, air popped popcorn
Switch jelly babies/gummy candy with dates
Switch buttered toasted white bread (trans fat) with toasted wholemeal bread drizzled with olive oil
Switch a peanut butter and jelly sandwich (high fructose corn syrup** and additives) with natural nut butter and banana (natural sugar and no additives)
Switch oven chips/fries with a baked jacket potato
Switch a hot chocolate drink (artificial sweeteners) with cup of hot cacao alone or with honey
Switch regular yoghurt with natural Greek yoghurt
Switch cheese on crackers with coconut oil on oatcakes
Switch chips and dip with crudites with hummus
Switch a BLT with a hard-boiled egg and spinach sandwich
Switch crisps/chips with mixed nuts (these are moreish so be sure split into portions ahead of time)
Switch instant noodles/ready-made snack pots with avocado with a sprinkle of salt and a squeeze of lemon or lime juice on its own or with an egg
Switch a flapjack with nut butter and apple
Switch fruit chews with dried fruit or Nakd bars
If you’re transitioning from unhealthy to healthy snacking, remember it’s a process. Some people can switch completely straight away, but for others, it takes a little time. Just remember that the goal should be to completely exclude unhealthy, processed snacks from your diet completely. They really don’t serve any other purpose to your precious body but to momentarily satisfy your taste buds and succeed in filling you up. So the sooner we exclude these foods the better it is for our health. Hooray!! It’s totally time we pick foods that will love us back, right?! Below we’ve put two of the worst ingredients found in processed food that are best avoided.
*What are trans fats?
Trans-fats, or trans-unsaturated fatty acids, are fats made industrially by adding hydrogen to vegetable oils so the end product can be solid at room temperature. This is the worst kind of fat, not only because it’s not naturally occurring, but because it raises your bad cholesterol and lowers your good cholesterol levels, which leads to many conditions including heart disease.
Trans fats use are slowly being phased out/banned here in the UK but in the US and other countries they are usually used to make processed foods like baked goods (cakes, cookies, ready-made frosting), fried foods that require deep frying, margarine or butter, snacks like potato chips and ready-made dough.
**What is high fructose corn syrup?
Natural sugars such cane sugar, a naturally derived sugar that comes from sugar cane and fructose, a naturally occurring sugar found in fruits alongside body-loving carbohydrates, vitamins, minerals, water, fibre and other beneficial plant ingredients are beneficial your body.
But high fructose corn syrup (HFCS) is an industrial food product that is chemically extracted from corn stalks and so has a much higher proportion of fructose sugar than you’d get in a piece of fruit. Fructose occurs naturally bound together with glucose but during the chemical process, they are separated. So when this chemically separated fructose is consumed, it goes directly to your liver. When it reaches your liver, a process called lipogenesis is started (production and storage of fats). This can lead to fatty liver, which can in turn lead to diseases such as type 2 diabetes, heart disease and heart attacks, strokes and cancer.
There’s no better time than right now to start reading your food labels, guys. It will help you take care of your body!
Has this list helped you? Don’t be a stranger ;) Let us know in the comments