You know how Meghan Trainor sang it’s All About That Bass?
She’s wrong. Snacks. It’s all about the snacks.
For a lot of reasons, snacking throughout the day is good for you.
From metabolism benefits to brain boosts, a regular snack attack gives your body a lot of joy. Not to mention the important things that happen to your brain and body when you take a five-minute break from your computer – a break that should be filled with DELICIOUSNESS.
So exactly what are these benefits? Glad you asked.
1. Controlling the hunger monster.
Eating little bits often (so, snacking) is helpful for the greedy guts inside all of us. You know how sometimes you get to a restaurant for a work lunch or a casual dinner, and you are so hungry that you order THE ENTIRE MENU? That. That can be prevented by topping up your hunger-o-meter every couple of hours.
“It’s important to eat something healthy and nutritious in the middle of the morning or afternoon in order to stave off hunger pangs and prevent you feeling starving by the time your next main meal comes around,” says dietitian Georgie Moore.
2. Brain food.
Feeeeeed your braaaaain. It sounds like a mixed-up zombie, but keeping yourself satiated is good for the old think-muscle. When the tummy is empty, the brain struggles to concentrate. It also affects your mood, your logic, your ability to read… That report you are writing might as well be in gibberish, because if your brain is too busy thinking FOODFOODFOOD, you aren’t producing your best work. When the font on your page begins to blur – stop, have a break, top up your tummy, and then try again.
3. Hanger is a real thing.
Speaking of the brain, the area of your brain that controls emotions goes a little bit haywire when you’re hungry. The hungry-angry emotion is SCIENCE, people. The stomach produces a hormone called ghrelin when it’s a-hankering for some food, and ghrelin can produce an anxiety response in the brain. Feeling teary? Angry? Grumpy? Try a little snack.
4. Energy burst.
Yawn. Yawn. Yawwwwn. Do you ever get that 3.30itis feeling, when you are staring at your computer and struggling to stay awake? A well-timed energy-boosting snack will help you power through. The trick is to stay away from sugar, and go for a healthier protein-y type of snack, like some cheese and celery.
5. Give your back a break.
When it’s snack time, don’t just think about the benefits for your tummy and your brain. Get up and walk around so your back and eyes can have a break from staring at a screen. Even while seated, postural muscles are working to keep the body upright. Give all those little muscles a rest with a bit of a walk around the office, and throw in a nice little stretch too.
6. Social hour (well… five minutes, at least).
Guys. Food brings people together. Take a five-minute break from your work to go and share a snack with someone in your office (don’t steal their food, though – that’s NOT a good way to make friends). Remind yourself that real people exist away from your workload. Chat by the water cooler for a few minutes (do people actually do that? Or is that just a sitcom thing?) and forget about your inbox.
Science-based body benefits aside, snacking is just fun. Who doesn’t love eating? Keep yourself healthy by pre-planning a few nutritious snacks for the day, and reap the rewards of a regular munchy-munch. Nobody likes a hangry colleague.
What snacks are you hiding from your colleagues?
Here are some of our fave healthy snacks:
Snack inspo.
Want more? How about:
For everyone who’s ever snacked on chocolate at work, then immediately regretted it.
This superfood tastes like bacon but is healthier than kale.
Top Comments
Why is everyone so terrified of feeling hunger? People eat for a myriad of reasons even in the absence of hunger. We aren't taught to distinguish between hunger and appetite anymore and true hunger is so much more complicated than an empty stomach or a blood sugar level. The license to snack or graze may have helped a few people but for most folks it's just a license to eat additional kilojoules
i completely agree - my kids are scared of hunger, like it's a bad thing and I know that mine are not unique in this association. My only problem with hunger has been during many years of dieting (before my most recent success), hunger was related to deprivation, a reminder that I was doing something difficult and "suffering" for success. With the eating plan I'm current living, there is no hunger so it's easier to psychologically stay on top of it. It works for me.
I always told my kids that (in our privileged society), feeling hungry was just another sensation. Like feeling a bit cold; if you're busy right now you might put off getting your jumper til later. Not all sensations need to be acted upon immediately, deferring gratification can have its benefits too. When I was dieting, i reframed hunger as meaning that i was on the right track, something to be celebrated between now and the next meal. You are in control of what hunger 'means' or 'relates to'. The multi billion dollar nutritionism industry created the fear of feeling empty for their own purposes, and it hasnt been to our benefit. .
Snack on protein - fills you up more than carbs and keeps your metabolism steady. I've lost 30kg in the last year or so by NEVER being hungry - no more than two hours without a protein snack to keep me going!
Tell me more Helen. I need to lose well over 30 kgs, and have known a few people who have had good success with protein snacks. If you have the time, can you tell me what a typical day would be in your life - food wise???
Hey guest, I'm happy to share what has worked for me.
I'm on a four-week weight-loss phase at the moment then I increase my protein and carbs for a couple of weeks to "stabilise" then back to weight loss. My typical day is protein + carbs for main meals and protein snacks in between - adding up carbs eaten, not kilojoules, try to stick to less than 100 per day. Drink LOTS of water 1.5-2 litres. And move - 10,000 steps +.
Today's menu is:
Breakfast: 1 poached egg on low carb toast = 11
100g greek yoghurt (full fat) + 1/2 scoop low carb protein powder = 8
slice of cheese - 0
Lunch: Salad of chicken, baby spinach, beetroot and lemon/olive oil dressing = 10
Small mandarin = 5
Low carb bar and rooibos tea with soy milk = 5
Slice of roast beef = 0
Dinner: Fish in butter and parsley, broccoli = 6
Small mandarin = 5
Low carb protein bar = 2
Total carbs for the day: 52
You also need to have one day per week where you eat only protein every two hours e.g. hard boiled egg, cheese, chicken, cottage cheese, protein bars, greek yoghurt and start each 6 week cycle with 3 protein days in a row (pretty hard, but worth it).
I know this probably doesn't suit everyone but I've had lots of success with it and I've never been hungry which is the way that I've blown diets in the past.
Good luck :)
I've lost 10kg without any fancy diet tricks or manufactured protein snacks. Literally just eating less and exercising more. No overly processed foods. Download the app Couch to 5k and start running. The weight starts to fall off.
Breakfast - Two boiled eggs and slice of wholegrain toast or oats with strawberries/banana and honey
Snack - Fruit
Lunch - Wholegrain bread sandwich with chicken, lettuce and mayonnaise
Afternoon Snack - Carrot and hummus
Dinner - Pasta with pesto and chicken or taco lean beef mince with avocado and sour cream.
The running makes a big difference.