Wednesday, June 25, 2008

Feeling Peckish?
Ditch the sugar and fat and pick a smart snack


For many of us, our busy lives mean when the mid morning hunger strikes, we often grab whatever is easy to hand, which is all too often crisps, chocolates, biscuits and cakes. However reaching for these snacks everyday can mean we are consuming too much fat, sugar, and salt. So what are the possible health consequences of eating too many of these snacks and what can we eat instead?

Too much fat
In order to understand the effect of too much fat on our health, it’s necessary to understand the different types of fat. There are three main types: Saturated, Polyunsaturated and Monounsaturated, and on top of these; Trans-fatty acids are a by product of the process of hardening of liquid oils to make foods such as margarine. It is an excess of saturated fats (found in fatty meats and diary products), and trans-fatty acids (found in many baked products) which can lead to health problems. The liver uses these trans-fatty acids and saturated fats to produce cholesterol, particularly low-density lipoproteins (LDLs) or ‘bad’ cholesterol. Therefore an excessive dietary intake of these fats can raise cholesterol levels in the blood, and contribute to problems such as heart disease.

Too much sugar
Consuming lots of sugar is linked to tooth decay and weight gain. On top of this it has no nutritional value. Consuming sugary snacks can provide us with an instant energy boost; however this is due to blood sugar levels rising too rapidly which in turn can lead us to feeling hungry again very soon, craving more sugar, and feeling more lethargic than we did before. Regular consumption of high sugar snacks and foods has been linked to depression anxiety and mood swings, constant fatigue and lack of energy, and ultimately the onset of diabetes. Any diet containing lots of processed foods is likely to be high in sugar. As well as being in cakes, sweets and fizzy drinks, sugar is often high on the ingredient list of many ready meals, pizzas, canned products, cereals, and even bread.

Too much salt
The recommended daily level of salt is less than 6g a day. However we can be consuming more salt than we realise, as salt is added to many of the foods we buy. From soups, sauces and ready meals to breakfast cereals and even bread, it’s difficult to find food without added salt.

Eating too much salt can cause too much fluid to be retained in the tissues, which in turn can raise blood pressure, increasing the likelihood of developing heart disease or suffering from a stroke.

The Danger foods
Cakes and pastries
are often high in saturated fats and sugar, and sometimes can have more calories than a main meal. Having a cake as an occasional treat is however preferable to opting for low fat varieties, as they are often full of extra additives which replace the natural flavours that the fat provides.

Crisps are also high in fat and salt. If you can’t live without crisps why not substitute them for crisps made from other root vegetables such as parsnip and beetroot.

Beware of Cereal bars
To satisfy a sweet tooth, many people pick cereal bars believing they are a healthier option. However cereal bars are often laden with sugar. Be come label aware, and pick cereal bars where sugar appears after most of the other ingredients on the list. Sugar can also be listed as glucose or dextrose.

Everything in moderation
Dark Chocolate is okay
Studies have shown dark chocolate can actually have health benefits including improving heart health. This is due to the presence of antioxidants called polyphenols found in cocoa; the main ingredient in dark chocolate. Polyphenols can help reduce the levels of ‘bad’ LDL cholesterol in our blood. Look for chocolate with at least 70% cocoa solids in the ingredients. As chocolate is still quite high calorie, two squares a day are sufficient to get these health benefits.

Smart snacks
Choose fruit and vegetables
A survey undertaken by the Food Standards agency in 2007, found many people still weren’t managing to eat the recommended five portions of fruit and vegetables a day.

Eating fruit or vegetables, as a snack is one way of achieving these recommended levels.

When choosing fruit, picking a rainbow of colours through the week helps ensure a range of vitamins minerals and antioxidants. There is an amazing variety of fruit available. Instead of just picking the ever popular bananas, apples and oranges, why not try snacking on; cherries, kiwi fruit, pineapple and berries.

Raw vegetable sticks dipped in hummus also make a great snack.

Nuts and seeds
Although nuts and seeds are quite a high calorie food, a small handful is normally sufficient to ward off hunger pangs till lunch, and they are a healthy addition to your diet. Nuts and seeds are full of protein and fibre, and a rich source of vitamins and minerals. Pick from almonds (rich in calcium), pistachios, and cashews which have the lowest fat content, or Brazil nuts; one of which a day provides the daily requirement of the mineral selenium. Sesame seeds are a rich source of zinc, and sunflower seeds contain pectin, which removes toxins and heavy metals from the body. Try to opt for non salted varieties of seeds and nuts.

Pick a low GI snack
The glycaemic Index (GI) is a way of classifying carbohydrate foods according to their effect on blood glucose levels.
A food with a low GI provides the body with a steady release of energy, and leaves you feeling fuller for longer.

Low GI foods contain:

Dried apricots (the GI of fresh apricots are higher)
Apples and pears
Low fat fruit yogurt
Peanuts (a small handful is enough, as nuts are high in calories)
Raw root vegetables
Whole grains such as rye, brown rice and buckwheat
Beans (why not have a small slice of rye bread with hummus)



For more information on eating a healthy nutritionally balanced diet look at:

www.foodstandards.gov.uk

www.eatwell.gov.uk


“Let food be thy medicine and thy medicine be thy food”
Hippocrates


Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney

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