Does snacking make you put on weight?

Does snacking make you put on weight?

Some people say that the reason that they are overweight is because they snack all day instead of having a proper meal. However this is not necessarily true, because it depends on the nutritional composition of snacks they consume and also the portion size.
There are highly processed snacks high in sugar, saturated fat and salt (like crisps, chocolate bars, biscuits, cookies, granola bars, cakes, pastries, charcuterie products) which are also energy dense and can contribute to weight gain. 
And there are snacks that contain natural sugars, source of fiber, protein, healthy fats, vitamins and minerals (for example, fruit, nuts, seeds, bread, eggs, low fat dairy products, hummus, vegetables).
I always advise to read the label when choosing your snacks. Read my blog post on how to choose healthier foods on here

The reasons why people might put on weight when snacking are:

• They consume high dense energy snacks that contribute to an excessive energy to the overall energy daily intake
• because they feel bored or upset or low in mood and try to compensate it with food
• food not so nutritious is ready available and easy access to them
• they see others eating and decide to eat as well even when not feeling hungry

Snacking when not feeling hungry is the main cause to put on weight. Independently of the nutritional composition of foods. Hunger is the signal that your body sends to your brain to tell you that it needs energy. If you don’t wait for that signal, and just eat for the sake of eating this means you will be in excess of energy and your body will follow the natural mechanism which is to save up that energy and store it as fat.
Advantages of snacking

• If you plan your snacks in advance these can be a healthy source of protein, fiber, vitamins and minerals. They can also keep your blood sugars constant and improve your mood and energy levels
• It can help you control your appetite, preventing you from overeating on the next meal
• It can reduce cravings for sweet foods

Healthy snacks composition
Choose snacks from the following groups and vary throughout the day and week. 

• Fruit and vegetables

• Carbohydrates - bread, rice, potatoes, pasta and other cereals
• Protein - meat, fish, eggs and beans
• Milk and dairy foods

If you want to lose weight, focus on fruit, vegetables, protein and dairy rather than foods from the carbohydrates group.

Examples of snacks

Fresh fruit bowl

Fruit and vegetables
These are the easiest snacks to take away with you and they will contribute for your 5-a-day.  
They will contribute with fiber, good for your gut and vitamins and minerals to keep your body functioning well. 
Here are some examples:

• Apple, bananas, tangerines, pears, kiwi, berries or grapes
• You can also try carrot, cucumber, peppers or celery sticks with cottage cheese or hummus
• Chopped melon, watermelon or pineapple

Seeded crispy bread with salmon pâté

Carbohydrates - bread, rice, potatoes, pasta and other cereals
These foods are the main source of energy for your brain. They are low in fat, and contain even more fibre and minerals if you choose wholegrain types. Try these easy snack suggestions:

• small bowl of wholegrain cereal with semi-skimmed or skimmed milk
• a half sandwich or slice of toast with sliced banana and a little honey or thinly spread nut butter
• small bag of rice cakes, or two large ones
• half a bagel with low-fat cheese spread
• small bag of plain or lightly salted popcorn

Protein - meat, fish, eggs, beans and nuts
Foods from this group are high in protein, they may also help to keep us fuller and control your appetite.  Some suggestions are:

• a small handful of nuts and a piece of fresh fruit
  
• a boiled egg and handful of spinach leaves
  
• a tablespoon of nut and seed mix on top of low-fat yoghurt
  
• hummus (look for lower-fat versions) with carrot, cucumber and celery sticks
  
• slices of apple spread with nut butter
  
• Plain low fat-yoghurt topped with berries
  

Natural yoghurt topped with berries and chia seeds

Milk and dairy
Many of us don’t get enough calcium in our diet. Snacking on these calcium rich foods can help you to reach your recommended two to three servings of dairy foods each day:

• low-fat yoghurt or fromage frais (preferably unsweetened)
• low-calorie hot chocolate made with semi skimmed milk
• cottage cheese and plain crackers
• fruit smoothie made with semi-skimmed milk

Smart snacking tips to help you manage your weight

Smart snacking tips
When we get hungry it is very easy to fall into temptations - choosing unhealthy snacks, especially if these are around. Preparing your snacks in advance, making them visible where you are, easy to access, will make you more likely to make healthier choices.

1. At work – keep healthy snacks at your desk. Bring a bag of fresh fruit to work each week or keep a stash of rice crackers, and some nuts in the desk drawer.
2. On the go – if you’re going to be out and about, take a healthy snack in your bag. An apple, rice cakes, a small bag of nuts or raisins are very portable.
3. In the shops – try to avoid buying less nutritious snacks such as crisps, chocolates and biscuits, so you don’t have them tempting you while at home.
4. At home – have a bowl of fruit on display on the kitchen counter and reduced-fat and sugar yogurts in the front of the fridge and cut up sticks of vegetables, so you notice the healthy options. Keep less healthy treats out of sight.
5. Have a snack when you are hungry, because it’s a long time between meals, not just because the food is there.
6. Have a drink first – we often mistake hunger for being thirsty, so have a large glass of water and if you are still hungry after ten minutes, then have a snack as well.

Take-away actions

1. Identify which time of the day you are more likely to snack, is it mid morning, mid afternoon or late at night? 
2. Try to think why do you snack? Is it because you are hungry, or because you are tired or watching TV
3. Look at your snacks options at home, can you make it healthier and more accessible?
4. Try some of the tips on here and let me know which one was more effective for you.

I help women and men losing weight and feel happier by adopting a healthy lifestyle without restrictions and food guilt. To know more about what a dietitian can do for you, book a free 15 min call by clicking here.

Joana Jardim
Registered Dietitian, MSc Clinical Nutrition
Founder of Your Diet Advice

Source Healthy Snack: Food Fact Sheets, British Dietetic Association,  https://www.bda.uk.com/resource/healthy-snacks.html accessed on 18th September 2020