Snacks will make you or break you. If you are a parent, I am referring to your spirit. I was running some after-school errands with Miss Chloe and couldn’t understand why the whining kept climbing up the Richter scale. She was hungry so we tried raisins, cookies and then an apple — all fished out from the bottom of my handbag. The same bag that also holds straws and socks and Band-Aids and spare knickers (…er, not mine.) By the time we had been to the bank, the bookshop and a government office I was ready to jump off a cliff. My cheerful first born was angry, tearful and beside herself.

And then it dawned on me. All I had done was fill her up with sugar. Mostly fast-releasing sugars too. On top of that, I hadn’t eaten anything at all that afternoon. I had completely ignored my very best advice and the result was a blood sugar meltdown for both of us. We left, sat together, read her school book and ate some almonds. Of course it’s not lost on me that sitting quietly with my girl and focusing on her alone was the answer here. But the protein helped too. It nipped the hunger in the bud and we moved on with our busy day, friends again.

Understanding snacking — as simple as it sounds — is essential for well-balanced blood sugar, energy and mood. And it’s just as important for adults as well as kids. So as we so often focus on the kids, let’s focus on you for a change!

Snacking sometimes gets a bad rep — especially if it means you reach for junk. But there are advocates of snacking too and I am one of them. These guidelines will help you eat in a way that boosts and supports you, improving your mood and optimising your weight.

1. They eat “little and often”

Although the science is conflicted, over and over again I have seen my clients boost their metabolism and take control of energy and mood by eating little and often. Of course, if you eat “a lot and often” that’s not going to cut it, so aim for three small meals and two to three snacks every day. To give you an idea of meal size — your protein should be the size of your palm, your carbs what you could cup in one hand and at least half your plate should be green (or non-starchy) salad or vegetables. Of course, dietary requirements vary enormously person to person (if you are very active for example) so getting a personal programme put together is ideal.

2. They combine quality protein and complex carbohydrates

Most people do well when they combine a good quality protein (think whole almonds vs processed peanut butter) with a complex (slow-releasing) carbohydrate. Examples include nuts/seeds with fresh fruit, or carrot sticks with hummus. Some people with sensitive digestive systems find it easier to digest proteins and carbs separately, but if you do have a carb-only snack, aim for something that releases its sugar more slowly like fresh fruit vs candy.

3. They avoid processed sugars

Processed sugars (eg candy, jello, “lite” fruity yoghurts) are not only fast-releasing but they provide empty calories too. That means you get the calories without the nutrition — triggering persistent cravings as your body continues to send the hunger signal. In addition, you miss out on all the age-defying and immune-boosting antioxidants that healthy snacks (like fruit, nuts and seeds) have to offer.

4. They don’t overstimulate their taste buds

The more salt you have, the more sugar you want, the more fat you crave, the more salt you need, the more sugar you want …. and so the cycle goes on! If you have sodas, candy, salt & vinegar chips, cheesy Doritos and hot sauce on everything, then of course healthy food will taste bland by comparison. Give healthy food a chance by re-sensitising your taste buds, allowing the amazing flavours to shine through. Think creamy guacamole, roasted nuts, aromatic wholegrains, sweet berries, rich chocolate and tangy olives!

5. They stay hydrated

It’s so easy to confuse hunger and thirst. People who snack well and find it easy to stick to their goals are always well hydrated. Dehydration is the most common cause of fatigue. As fatigue triggers cravings for sugar and caffeine (or any quick pick-me-up) it’s essential to get this right.

6. They keep healthy snacks handy

Keeping healthy snacks at work, in bags, in the car and at home helps with follow-through. If you are starving and unprepared you can end up snacking on junk simply because there is nothing else there. That’s really frustrating. Try keeping a good supply of these snacks nearby!

Healthy snack ideas:

• 1-2 tbsps Holy Crap, Skinny B or Qi’a with ½ cup plain Greek dairy or coconut yoghurt

• Lentil chips (22!)

• 10-15 nuts (almonds, pecans, walnuts) with 1 piece fresh fruit

• 2 energy bites (see recipe below)

• Raw carrot sticks (1 carrot) and hummus (2-3 tbsps)

• 1 KIND bar (under 8g “sugars” eg Madagascar Vanilla Almond)

• 1 small green or berry smoothie including 1 tbsp chia or nut butter as protein

Coconut Caramel Energy Bites

Ingredients (makes 24):

12 large Medjool dates (pitted and chopped)

¼ cup shredded coconut

2 dessert spoons almond butter

1 ½ tsps extra virgin coconut oil

pinch salt (optional)

Method:

1. Whizz it all up in a processor until the ingredients form a dough-like ball around the blade.

2. Roll the mixture into small balls and then roll in extra coconut.

3. These are best served chilled so set in the fridge or the freezer if you are in a hurry!

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda