By Nutritional Therapist Sarah Brereton

In the last few years & with so much time at home, many of us may have taken up some less healthy snacking habits. In theory we should be eating healthier as we have full control over what we have in our kitchen cupboards and are eating but as we work from home or rush around our healthy habits can slip and we can get bored of our regular foods. As we approach a new busy year, we can plan ahead with our healthy eating habits rather than following restrictive faddy diets which do not work in the long run.

How Often Should People Snack?
I like to suggest 3 main meals and two snacks per day and really never to feel hunger is the key. Rather than restrict ourselves and go long periods without food and then over eat as we are so hungry, we should have a diet of abundance and variety of the right types of healthy colourful foods.

What Are the Best Combinations to Keep Full?
To achieve more sustained energy, I’d suggest added protein or good fats to carbs. Avoid having carbohydrates alone or carbs with more carbs and in particular empty calories such as sweets, pastries and treat foods – as the name suggests they add calories with no nutrient content. They give a quick fix to boost mood and energy followed by a landslide energy crash and maybe even feeling worse than the starting off point. Protein added to a meal with carbs will slow the stomach emptying effect into the duodenum and keep that feeling of fullness for longer.

Healthy Snack Ideas

• Fruit and nut mixes

• Fruit pieces coated with almond butter

• Hard boiled eggs and wholemeal bread

• Homemade protein bounce balls with spirulina, coconut, cacao for example

• Quinoa scones

• Soya yogurt with added nuts

• A portion of Oat cakes or rice cakes.

• Carrot sticks and hummus

Some Handy Tips for Healthy Snacking When You’re Out and About
Try to keep some healthy snacks in your car or bag for when you’re out and about Water is so important – if you feel hungry try some water first, often thirst can mimic hungry feeling, if we are still hungry after 20mins have a light snack.

A good rule of thumb – if you feel hungry, ask yourself if you are feeling hungry enough to have an apple – if you do not want it then you are not really that hungry at all!

Generally, people eat similar foods every week. Try to vary what you’re eating over the week if you can, to get as wide a variety of nutrients as possible. If you’re concerned you are not getting all your nutrients, consider taking a supplement such as Cleanmarine For Women (now known as Cleanmarine PeriodPlan). Best taken in the morning with food, just 2 capsules a day gives you a range of vitamins, Omega 3 and phytonutrients.

Cleanmarine For Women contains vitamin B1, B2 and B6 which work to support normal energy yielding metabolism while vitamin B2 and B6 contribute to reducing tiredness and fatigue. This  Irish food supplement is available in pharmacies and health food stores nationwide.