Weekends have earned a bad reputation for throwing you off track but before you blame it on a Saturday night outing, check your work day for hidden traps.<\/p>\n
It\u2019s 3pm and you\u2019re in a familiar standoff with the foyer vending machine. While dietitians promote regular snacking to avert overeating and buoy metabolism, many snacks have the opposite effect, promoting cravings. We asked dietitians Dr Joanna McMillan, Lyndi Polivnick and Larina Robinson to detox the desk drawers.<\/p>\n
\u00bb Portion size\/kJs – Keep snacks to 600 to 800 kJ. If you\u2019re training for more than an hour a day, increase the energy count of each snack or add one or two extras. Just don\u2019t forget that a post-workout recovery shake counts towards daily calorie quota.<\/p>\n
\u00bb Sodium –\u00a0 Low-sodium foods contain less than 120 mg per 100 g of product, Dr McMillan says. Dietary guidelines recommend keeping daily sodium intake below 1,600 mg, so avoid high-sodium foods, which can tip in 600 mg per 100 g.<\/p>\n
\u00bb Sugar\/sweeteners – The anti-sugar paradigm has indoctrinated otherwise-sane people into the ranks of fruitphobia, but it\u2019s important to recognise the difference between refined and natural sugars. Unlike in the US, this is not defined on Australian packaging. \u201cYou can only get an indication of this by reading the ingredients list,\u201d says Dr McMillan.<\/p>\n
\u201cIf sugar, syrup or one of the many other guises of added sugar are near the top of the list, it’s a major ingredient.\u201d Look for those with a \u2018no added sugar\u2019 claim. Artificial sweeteners should be taken on their merits. \u201cIf you are trying to reduce your overall sugar intake and don\u2019t mind a slight aftertaste, erythritol or Stevia are the most natural sugar replacements,\u201d Robinson says. Despite some evidence that artificial sweeteners can confuse the body into producing insulin as it would in response to sugar, inducing blood sugar instability and concomitant sugar cravings, Polivnick says sweeteners can assist with weight loss and maintenance.<\/p>\n
\u00bb Macro ratio – Despite widespread hypervigilance (thank you, Atkins), there\u2019s no reason to demonise carbs. In fact, skipping starch may make you moodier than a pit bull. But choose low-GI carbs and pair them with protein. \u201cAim to have five to 10 grams of protein in each snack,\u201d Robinson says.<\/p>\n
\u201cProtein helps to reduce the overall glycaemic load of the food by taking longer to digest than high-GI carbohydrates such as refined grains and sugar. This helps you to feel fuller for longer, and avoids craving-inducing crashes in blood sugar.\u201d Look for ingredients like oats and real fruit.<\/p>\n
\u201cLow-GI, wholefood sources high in fibre will satisfy your hunger for longer, and help to reduce your appetite.\u201d<\/p>\n
Check out our 10 step guide to clean eating to kickstart your healthy journey.<\/p>\n","protected":false},"excerpt":{"rendered":"
Weekends have earned a bad reputation for throwing you off track but before you blame it on a Saturday night outing, check your work day for hidden traps. It\u2019s 3pm and you\u2019re in a familiar standoff with the foyer vending machine. While dietitians promote regular snacking to avert overeating and buoy metabolism, many snacks have […]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[30],"tags":[],"acf":[],"yoast_head":"\n