Snacks that help you slim down

Healthy snacks that promote a feeling of fullness reduce the amount of food intake at subsequent meals, according to a presentation at the 2013 Institute of Food Technologists (IFT) Annual Meeting & Food Expo® in Chicago.

"Appetite control is an area of weight management that is receiving increased attention as the food industry aims to provide consumers with foods that will keep them fuller for longer, reducing inter-meal hunger and overall energy intake," said Roberta Re, Ph.D., nutrition research manager at Leatherhead Food Research in Surrey, England.

So what should you snack on?

While the amount, frequency and types of snacks consumed in throughout the world contribute to the obesity epidemic, some snacks may limit overall daily food consumption. These include…

• High-fibre cereal

• Nuts like peanuts and almonds

• High-fibre snacks like fruit

Studies prove that snacking works

Referencing a previous study, Re pointed out that participants who regularly consumed almonds as a mid-morning snack reported increased feelings of satiety "resulting in a reduced energy intake at lunch and dinner with no increase in overall" calorie intake.

In another study, participants' overall daily intake was lowered after they received a regular portion of cereal as a snack each day for six weeks.

So now you can ditch the guilt about your craving to snack between meals! Simply swop those vending machine snacks for a few deliciously healthy options and snacking could help you stay slim!

If you enjoyed this article, read Slim down during supper time

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