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Rules of Snacking

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Fruit and vegetables
Yes, you’ve heard it all before, but if you ask us, the goodness of eating fruit and veggies cannot be stressed enough! Not only are they linked to a reduced risk of heart disease and cancer, but their cocktail of indispensible vitamins and minerals may also aid in lowering blood pressure.   

Tip: Only certain fruits you’re able to stomach, which happen to be seasonal? No sweat. Next time, buy them in bulk and pop them in the freezer so you never run out!

Chocolate
Elevated blood pressure? Skin lost its glow? Get your hands on a piece of guilt-free dark chocolate. According to research, munching on a small quantity of flavanol-loaded cocoa daily promotes blood flow within the body, making skin softer, smoother and more radiant!

Tip: Ever wonder why indulging in this sweet treat makes you feel good? It turns out that chocolate inhibits hundreds of natural compounds, some of which are well-known mood-elevators, energy-enhancers and pleasure-inducers. Hm.

Grains
If you’re feeling sluggish or lethargic, you may want to include more whole-grains into your diet. Because grains are high in fibre, they help to keep your bowels regular, and it’s also been proven to reduce abdominal flab, your risk of heart disease, stroke and even diabetes!

Tips: A simple way to increase your whole-grain intake is to switch some of your refined-grain products. You could:

•    Choose 100% whole-wheat bread instead of conventional white bread.
•    Choose a whole-grain breakfast cereal instead of a sugar-based one.
•    Choose popcorn instead of unhealthy chips.

Dairy
Watching your weight? Try dairy. 1000 milligrams of calcium daily is all you need to help maintain bone mass when trying to shed kilos. 

Tips: To meet your calcium requirements, aim to include three servings of low-fat dairy into your meal plan. Use this as a basic guide:

•    1 cup milk.
•    1 cup yogurt.
•    2 cups cottage cheese.

Nuts
Contrary to popular belief, snacking on nuts like almonds actually promotes weight loss. Yaaay! And if that’s not good enough news, then listen up: The monounsaturated fats inherent in most nuts have been proven to lower bad cholesterol levels, while protecting the good kind!

Tip:
In Nut Land, almonds come out tops, boasting everything from high amounts of protein and fibre; to vitamin E, a potent antioxidant and magnesium, an energy-packed mineral that builds and maintains muscles, and regulates blood sugar too.

Munch a lot? Share your favourite snacks, with tips on how to eat them, in the box below.

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