Health Gem

If you do one thing this week...snack sensibly

If you are watching your weight, your snacking habits could be a help or a hindrance.

A US study of more than 120 overweight to obese postmenopausal women, aged 50 to 75, found that over a year, mid-morning snackers lost an average of 7 per cent of their body weight, but those who ate a healthy breakfast and did not snack before lunch lost more than 11 per cent of their body weight.

The study is published in the Journal of the American Dietetic Association. But snacking in response to true hunger can be useful, notes researcher Dr Anne McTiernan.

“Individuals should determine if they experience long intervals – such as more than five hours – between meals. Adding a snack might help people deal better with hunger and ultimately help them to make more sound choices at their next meal,” she says.

The best snacks for a weight-loss programme are proteins such as low-fat yogurt, string cheese or a small handful of nuts; non-starchy vegetables; fresh fruits; and non-calorie beverages such as water, coffee and tea.