A leading nutritionist has shared two effective snack ideas that can satisfy cravings while supporting a healthy diet. According to Federica Amati, the head nutritionist at the nutrition app ZOE, smart snacking can significantly influence overall health, especially for those with busy lifestyles.
Amati, who incorporates both animal and plant proteins into her diet, emphasizes that choosing the right snacks is crucial. “Snacking on junk food can harm your health even if you’re careful to eat nutritious meals,” she noted. Her insights are particularly relevant as many people struggle to maintain balanced eating habits amid hectic schedules.
Research from ZOE highlights that consuming junk food can negatively impact metabolic health, contributing to issues such as weight gain, low energy, high cholesterol, and elevated blood sugar levels. Amati explained, “Crappy snacks can basically outdo a lot of the greatness you are doing for yourself with good food.” She advocates for snacks that provide essential nutrients, particularly those rich in fiber and protein.
Two Nutritious Snack Ideas
Amati’s preferred snack combination is simple yet effective: an apple paired with a small jar of mixed nuts. This duo offers a balanced source of fiber, plant-based protein, and healthy fats, all of which are vital for satiety. “If you are hungry, eat something that’s a food,” she advised, encouraging a shift in mindset towards snacking.
She pointed out the importance of whole foods, explaining that ultra-processed snacks often lead to overeating. “It’s nutritionally pretty void,” she said. Such snacks may provide a temporary energy boost but often result in a crash later, leading to increased hunger and potential overindulgence at subsequent meals.
The fruit-and-nuts combination is not only nutritious but also cost-effective and requires no preparation. Amati noted that alternatives, such as berries or different types of nuts and seeds, can be just as beneficial.
The Timing of Snacks Matters
Timing plays a crucial role in effective snacking, according to Amati. She encourages being proactive about hunger cues to maintain energy levels and make healthier choices throughout the day. “We’re primed to more efficiently deal with nutrients and with energy storage and distribution from fats or sugars at the beginning of the day,” she explained.
Skipping early meals and snacks can lead to excessive hunger later, often resulting in unhealthy choices. Amati remarked, “You’d be surprised how many people who struggle with their weight or who struggle with poor metabolic health don’t eat enough during the day.” Eating when hunger strikes, but before reaching a point of extreme hunger, can help individuals stick to a balanced diet.
In summary, incorporating simple, nutrient-dense snacks like fresh fruit and nuts can be a valuable strategy for anyone looking to maintain a healthy lifestyle. By prioritizing whole foods and mindful eating, individuals can effectively manage their cravings without compromising their dietary goals.
