The more you run, the more calories you burn. Depending on your weight management goals, you'll need to replace those lost calories to keep your body fuelled, healthy and ready for training. The danger is that hunger between meals leads to junk snacking. Fiona Bugler looks at how to snack the right way.
Snacking has a bad name, but the grazing approach to eating is proven to be a healthy way to keep the pounds off. Follow these snacking tips to satisfy your hunger without gorging.
Want to know how much you should be eating?
Find out how to Calculate your Calorie Needs.
Eat little and often
A small study of Norwegian women found that participants who admitted nibbling morsels of food during the day were no more likely to have a high body mass index (an indicator of body fatness) than those who said they didn't nibble. There was also no link between nibbling and eating more meals or snacks, or episodes of binge eating, the researchers said.
Don’t be in denial
Claiming always to eat five portions of fruit and vegetables a day, never eating biscuits and only drinking one glass of wine a day are common falsehoods, according to a study released by Timex. Women often claim to be only "eating the kids' leftovers" or "testing the dinner" when indulging, the watch manufacturer found. Other questionable claims include never eating fast food, only drinking to toast a special occasion and claiming that red wine is healthy. Chocolate, crisps, cake, wine, cheese and bread are among the foods most likely to be the subject of deception, the survey of 3,000 people found.
DON’T SNACK MID MORNING
A study of women snackers found mid morning snackers were fatter – seven percent fat loss compared to 11 percent fat loss in the non mid morning eaters.
Eat an apple
When people noshed on an apple before lunch, they took in 187 calories less than those who didn’t (even after accounting for the calories in the apple). But researchers say having the whole fruit is key: People who ate applesauce or drank fiber-fortified apple juice first didn’t slash their intake nearly as much. Why? Experts say eating an apple requires more chewing, which can trigger a greater feeling of fullness.
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Have the odd unhealthy snack
In a recent study, people who ate 1.4 ounces of dark chocolate every day for two weeks had lower levels of the stress hormones cortisol and catecholamines, the “fight or flight” hormones released by the adrenal glands when you’re wigged out. How or why chocolate affects stress levels is not fully understood, but researchers say cocoa is rich in many biochemically active compounds -- like theobromine, which affects the nervous system. Be sure you’re getting the authentic dark stuff by choosing a bar with at least 70 percent cacao.
Got that? If you want something to keep in your bag or at your desk, try these healthy snacks:
Still hungry? Check out our Easy Meals for Runners.
Make sure you're packing your food with nutrients: Five Superfoods for Runners.