Ryvita has teamed up with Rob Hobson, Nutritionist, to be part of their Positivity Panel alongside Davina McCall. The panellists were handpicked to help inspire women across the nation to feel confident and happy, whatever their age, through advice, tips and tricks. Head to https://www.ryvita.co.uk/living-well/ to find out more.

Healthy snacking

Healthy snacks offer more than added sugars giving you better quality calories. Choosing something that’s rich in protein or fibre can help to keep you feeling full, whilst also having less impact on blood sugar levels that can cause slumps in energy and quickly stimulate hunger shortly after eating.

Healthy snacking is also a really good opportunity to boost your vitamin and mineral intake by choosing fruits (fresh and dried), vegetables and bean or pulse-based dips. Fruits and vegetables also contain phytonutrients, which are substances found in plants that are believed to benefit human health and protect against disease (these include pigments that give fruits and vegetables their vibrant colours).  Preparing snacks from scratch can offer a wider range of nutrients but there are many healthy options available from the supermarket. Pre-packaged snacks can often be high in sugar and salt, but you can easily check the front of pack labelling as a quick reference.

Choice of snack

The type of snack you choose may be simply down to taste but you can tailor your choice to suit your health goals. High fibre snacks help to retain fullness and are good for digestion, whilst high protein snacks may be a better choice for those looking for something to assist with recovery post-training. Plant foods are a good way to boost your micronutrient intake and sometimes you just fancy something sweet.

High-fibre snacks

Bean and pulse-based dips, wholemeal breads, Ryvita Crunchy Rye Breads, nuts, seeds, oats, bran-based breakfast cereals. Very few Rice cakes available in the supermarkets are actually high in fibre.

Snacks that include fibre are a great way to help keep you feeling full as this nutrient is broken down slowly in the body providing a ‘drip feed’ of energy.  Fibre has many health benefits such as promoting good digestion, helping gut bacteria to flourish, lowering cholesterol and balancing blood sugar levels. A high-fibre diet is also good for heart health – high-fibre foods also generally tend to be a good source of B vitamins, magnesium, zinc, iron, folate and calcium.

Why not try:

  • Hummus with vegetables, wholemeal breads or Crunchy Rye Breads
  • Bran-based breakfast cereals with milk or topped on yoghurt
  • Nuts and seeds
  • Oat-based snack bars
  • Mixed bean and vegetable salad

High-protein snacks

Cold meats, canned fish, smoked salmon, boiled eggs, cheese, milk, plant milks (such as soya), nuts, smoothies.

The minimum amount of protein in the diet is set at 45g per day for women and 55g for men. If you’re a number nerd, then requirements normally sit at around 0.6g of protein per kilo of body weight. Individual requirements can vary depending on a number of factors such as activity (and type of activity) levels or weight goals. Whilst protein needs can differ amongst people, the National Diet and Nutrition Survey [1](2018) has shown that on average, adults get around 77g of protein per day.

Training requires extra energy (calories) and an increased amount of protein to support muscle growth and repair. Research has suggested a daily protein intake of 1.3-1.8g per kilo of weight to support muscle protein synthesis in athletes and heavy trainers.*

High-protein snacks also help to promote fullness and are a great option for people either following a low carbohydrate diet or looking for a quick something to eat post-training.  Protein doesn’t just mean meat and fish as beans, pulses, nuts, seeds, oats and cereals like rye are also a good source.

Why not try:

  • Wafer thin lean meats
  • Oat, milk and fruit smoothie
  • Boiled eggs or frittata slice
  • Cheese and biscuits
  • Canned tuna on rye breads or with beans
  • Yoghurt with fruit, nuts and seeds
  • Cottage cheese on rye crispbread

 

[1] https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined

*https://www.ncbi.nlm.nih.gov/pubmed/22150425

 

(Left to right) Miriam Akhtar, Rob Hobson, Davina McCall, Jackie Wren, Alyson Walsh and Kathryn Burrington as Davina McCall is announced as the new brand ambassador for Ryvita.

Photo credit: David Parry/PA Wire