Nutritionist Shares Two Snack Hacks to Curb Cravings Healthily

Nutritionist Federica Amati emphasizes the importance of smart snacking for maintaining a healthy diet, especially during busy workdays. She advocates for two simple yet effective snack options that not only satisfy cravings but also provide essential nutrients without derailing dietary goals. Her insights, shared in an interview with Business Insider, highlight how strategic snacking can bolster energy levels and support metabolic health.

Healthy Snack Choices Make a Difference

Amati, who is also the head nutritionist at the nutrition app ZOE, notes that the right snacks can prevent unhealthy eating habits that arise from hunger. Despite consuming some animal proteins, she primarily obtains her protein intake from plant sources. She explains that consuming junk food, even alongside nutritious meals, can lead to negative health outcomes such as weight gain, low energy, and metabolic issues.

“Crappy snacks can basically outdo a lot of the greatness you are doing for yourself with good food,” Amati stated.

Her personal experience has shown her the significant impact that healthy snacking can have on maintaining energy and focus throughout the day. “If I’ve got a really busy day, sometimes I don’t get time to have a proper lunch. If I have these snacks with me, I’m good and I’m feeling good,” she mentioned. “If I don’t, then I’m ravenous later.”

Optimal Snack Combinations for Sustained Energy

Amati recommends pairing fresh fruit with nuts as an ideal snack. For example, she often takes an apple along with a small jar of mixed nuts. This combination provides a balance of fiber, healthy fats, and plant-based protein, all of which contribute to a feeling of fullness. “It doesn’t have to be some sort of chef situation. It’s just about having a very different mentality to snacking,” she explained.

She stresses the importance of opting for whole foods instead of ultra-processed snacks, which are often high in sugar and unhealthy fats. Such processed options may temporarily stave off hunger but can ultimately lead to cravings for more food later in the day. “It’s nutritionally pretty void. So though you may temporarily not be so ravenous, your body’s not benefiting from it,” Amati noted.

Her recommended snack choice is not only simple and nutritious but also affordable, making it accessible to many. Alternatives such as berries or a variety of nuts and seeds can easily be included in one’s daily diet.

Amati also encourages individuals to adopt an early snacking routine, suggesting that being proactive about hunger cues can yield better results. By eating when they first feel hungry, individuals can maintain their 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.

Neglecting early meals can lead to excessive hunger by dinner time, often resulting in poorer dietary choices later in the day. Amati highlights that many individuals struggling with weight or metabolic health do not consume enough calories throughout the day, which can trigger cravings.

By following these straightforward snacking strategies, Amati believes individuals can enhance their overall health while effectively managing their cravings and energy levels. The key lies in making deliberate choices that prioritize nutrition, ultimately leading to a more balanced and fulfilling diet.