7 WAYS TO SNACK & SLIM

With our guide to successful snacking it is possible to satisfy those mid-morning and afternoon cravings.

Why is it that when mid-morning of afternoon arrives we get the urge to snack?

Basically it is your brain telling you that your energy levels have dropped and you need to refuel them to stay alert. But before you reach for the Bar of chocolate or packet of crisps, read on for some snacking advice that could save you pounds.

Fix your own food: Most ready-made snacks, including those billed as low-fat alternatives, tend to be low in vitamins but high in salt and sugar which can inhibit the body's ability to absorb calcium and other important vitamins and minerals. Also they are loaded with empty calories. For a perfect low-fat snack why not try cutting up some fresh fruit into bite size pieces and then store on ice in the fridge or alternatively try keeping a pack of rice or sesame seed cakes handy, which you can then smother in marmite or pure fruit spread.

Snack to stay slim: Aim for five mini meals at about 400 calories each which will keep your metabolism ticking over so that you burn calories more efficiently.

Chill out: When under pressure or anxious most of us tend to snack and reach for the comfort foods like chocolate and biscuits. This is because the hormone released when stress levels rise is called cortisol which increases our appetite for carbohydrate foods. Eating refined carbohydrate foods send sugar levels soaring, only to dip a few hours later, which results in snacking. You can break the habit by making time to relax, by going outside and taking a few deep breaths of fresh air which will help to ease tension.

Beat the monthly blues: Women are known for overeating around their monthly cycle. Menstrual flow is triggered by the secretion of progesterone, which has a calorie burning effect. What this means is that your body burns more calories at this time of the month then at any other time, which is why you feel hungrier. At this time of the month women can eat around 260calories extra without doing to much damage to their diet, but try and make sure they are of the healthy kind of snacks.

Eat something spicy: Mustard, chilli and cayenne peppers all have a mild appetite-suppressing effect. You can reduce your food intake by up to 200 calories just by eating a hot and spicy curry or chilli dish as well as revving up the metabolism. Try nibbling on sliced red peppers dipped into home-made salsa with fresh chopped chilli, or smooth some Dijon mustard over celery or bread sticks. Soup also works well as an appetiser as well as low-calorie snack, especially a hot pepper soup.

Eating on the run: Sometimes there isn't enough time in the day to prepare food let alone eat it, so be sure that whilst you are on the move you choose the right kind of food. The trick is to give your body the right balance of carbohydrate, protein and fat, so that you don't send your sugar levels crashing later. Try a pear eaten with a chunk of cheddar cheese or some low-fat yoghurt, and you will be set for hours.

Time it right: Most of us get the urge to snack mid-morning which is normally because we have skipped breakfast. So have a healthy breakfast and you will save calories by not snacking. Fix a plate of fresh fruit nibbles, followed by a tub of natural yoghurt sprinkled with a few nuts, or grill two slices of lean bacon with a few cherry tomatoes and a glass of unsweetened fruit juice.

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