Weight loss/nutrition:small snacks aren't always sensible...
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| 30g of nuts contains 183kcal - the apple contains 47kcal. |
Swap: a handful of nutritious nuts.
For: a fibre-rich piece of fruit.
Why: although nibbling on a handful of (unsalted) nuts may be nutritious - they're packed with protein-rich properties, monounsaturated fatty acids and a multitude of mandatory micronutrients such as magnesium, thiamine and biotin - this seemingly sensible snack can not only contribute to an over consumption of calories if we fail to pin point precise portions (a small 30g serving contains an average of 180* calories), but it can also trigger the temptation to turn to more munchies as a result of our failure to sense psychological satisfaction - an action that often stems from opting for (visually) small and speedy snacks that also require a minimal amount of chewing.
The best bit: aside from increasing our intake of vital vitamins and mandatory minerals, swapping a small serving of nutritious nuts for a fibre-rich piece of fruit can not only leave us feeling physically fuller for longer despite consuming far fewer calories - a combination that can aid weight loss and complement a calorie controlled diet - but it can also strengthen the sense of psychological satisfaction - the crunchy consistency of fruit sources such as apples takes longer to chew resulting in a strengthened sense of satiety (we feel like we've eaten and enjoyed a substantial snack!) and more mindful eating.
Final thought: choose your snacks carefully when following a calorie controlled diet by considering the quality and the quantity (there is a colossal 183 calories in the petite 30g portion of nuts pictured above!) of your chosen food source, as well as how it will affect your body and your brain.
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