Snacking should not be a dirty word
Release date: 16/05/2008
May 16, 2008 SNACKING SHOULD NOT BE A DIRTY WORDGuilty Pleasure Has Benefits….. It’s As Easy As 3+2 IT’S the nation’s most guilty pleasure, but experts* recommend eating two sensible snacks a day as part of a healthy balanced diet. Around 96 % of people admit snacking in secret, but a new report from Kellogg’s says eating three meals and two snacks a day is nothing to be ashamed of – if managed correctly it can help maintain weight and boost mood and energy. An average adult should typically consume 2000 calories a day made up of 500 for breakfast, 500 for lunch, 500 for dinner and the remaining 500 for mid morning and afternoon snacks. In the “Smarter Snacking” report, by Kellogg’s, snacking has been shown to have the following key benefits: Eating 3 main meals plus 2 snacks can control hunger and calorie gorging, as 73% overeat at meal times Weight ManagementSnacking doesn’t always cause us to be overweight – it may actually have a more beneficial effect on appetite and body weight control - Better Mood, Brighter Thoughts
Eating small meals and regular snacks can put you in a better mood and enhance mental performance – 78% of people feel more productive if they have two breaks per day Carbohydrate-rich foods that are low in fat can enhance physical performance It’s a far cry from being told not to ‘ruin your dinner’ as the nutrition team behind the research advise a 3 + 2 approach to your diet - 3 meals and 2 snacks a day to maintain weight, as this can help meet dietary guidelines and provide essential nutrients as well as to keep energy levels up to lead a more physically active lifestyle. Finally snackers can be out and proud! It will be a relief for the nation’s secret nibblers as the study revealed that over 60 million Brits actually conceal the fact that we have snacks at all. Nutritionist, Nigel Denby, comments, “Too many of us feel guilty about snacking believing it is unhealthy and will make us put on weight. Kellogg’s research suggests quite the reverse. Snacking between meals isn’t bad for you as long as you’re sensible. We need to get back to basics by eating three main meals plus two nutritious snacks a day at the traditional refreshment times of 11 and 4 o’clock and to be as active as possible - it’s as simple as that.” Stevie Reid, Kellogg’s Nutritionist says snacking has become a dirty word in dieting. She added: “Snacking has become a dirty word in dieting associated with high calorie, fatty foods. In fact, snacking twice a day on the right foods can have a range of benefits physically, cognitively and emotionally. We hope this new research actually encourages people to take a less fad led approach to their diets and instead eat sensibly.” Smarter Snacking Top Tips:For further information visit www.smartersnacking.co.uk) · Plan Ahead – 67% of Brits just grab what’s available but it is important to plan ahead and choose foods that contribute important nutrients to your day. When choosing your snacks for the week, make food choices that will give you important nutrients and energy for your day· Choose Wisely - It’s a smart idea to create a snack from one or more food groups. · Variety - Vary the type of food you are snacking on so that your snacks are more enjoyable and it will also help you get the different nutrients you require· Pack A Snack - Before heading out remember to pack a snack so that you aren’t tempted to eat less healthy options. It may also help you from overeating at your next meal! · Watch Your Portions - Be sure to check the serving size and number of calories per serving on the nutrition information or the Guideline Daily Amount (GDA) labeling on the package and compare it to what you actually eat – typically a snack should be around 10% of your daily calorie intake.· Everything In Moderation - If you're keeping an eye on the calories you eat, the best trick is to put a serving on a plate and put away the package (rather than eating directly from the box or bag) e.g. biscuits. Pre-portioned snacks can help you keep track of what you are eating and they also fit nicely in handbags and backpacks when you’re out and about· Don’t Be Caught Out - It's easy to forget that soft drinks, fruit drinks and take away coffees with all the trimmings contain calories. If you choose a drink that contains calories, be sure to factor them into your snack – because they count, too! To quench your thirst without calories, plain water is always a great choice And finally…don't feel guilty about snacking just snack smarter. Learn to listen to your body telling you that it needs to be refuelled. Snacking can be good for you - so enjoy it!- ends - NOTES TO EDITORS: What is Smarter Snacking? The term snack often means food which is eaten between meals. Many of us feel guilty about eating between meals – but if managed/done correctly it may help maintain weight and keep mood and energy levels consistent throughout the day. We suggest following a 3+2 approach to your diet – EATING 3 MEALS a day plus TWO SNACKS at traditional snacking times of 11am and 4pm. Snacking can mean different things to different people, from a piece of fruit to a cereal bar to a sandwich. What’s important is to make snacks count towards our dietary recommendations of the good things like vitamins, minerals and fibre – this is Smarter Snacking! Regional breakdown of the research· Birmingham is the UK’s Snacking Capital where the highest number of people (76%) give in to temptation and grab a snack when hunger strikes. They’re smart snackers though as 37% are likely to opt for a healthy piece of fruit · Glasgow is home to the UK’s chocoholics with almost half (44%) of all Glaswegians chomping on a chocolate bar to stave off hunger · People from Portsmouth appear to have too much on their ‘work plates’ as 39% claim they’re too busy to snack · It’s a boredom feast in the East – more people from Norwich (62%) snack because they are bored than anywhere else in the UK · Over half (52%) of smart thinking Londoners think snacking can boost health and fitness and help aid weight loss · Give them a break! – folk in Sheffield are best at preparing snacks and taking them to work - one in six do it on a regular basis - so it’s no wonder that 86% believe they’d benefit most from having two daily pit stops to re-fuel while 69% are happy to gorge completely guilt-free · Secret snackers settle in Newcastle and Bristol with 98% too embarrassed to snack in public preferring to gorge behind closed doors compared with one in ten bold Brummies who aren’t ashamed of their snacking habits · A moment on the lips is a lifetime on the hips according to Geordies who are most worried about piling on the pounds as a result of snacking (51%) so much so that over half (51%) eat three big meals a day and nothing else · Londoners have a lot of food for thought with 41% spending hours salivating over what to eat next compared with people from Portsmouth who have the most will power in the UK. 44% claim to push on through to lunch and avoid snacks when hunger comes calling *Experts:Nigel Denby, BSc (Hons) RD – Author and broadcaster, Nigel Denby is the UK’s leading GL (Glycaemic load) expert. He has written six books on nutrition and done extensive media work. He also runs his own private practice in Harley Street. Stevie Reid, BSc (Hons) Public Health Nutrition – Stevie is a Kellogg’s nutritionist and joined the company in 2006. She previously worked for the National Health Service focusing on workplace health promotion. About Kellogg’s:The Kellogg Company was founded in 1906 and today produces 40 different cereals including popular brands such as Special K, Cornflakes and Coco Pops, and 56 different snacks including brands such as Nutri-Grain, FruitaBu and Special K snacks. Kellogg’s is committed to helping families get active through its sponsorship of the Swim Active programme and its partnership with ContinYou has provided a network of breakfast clubs across the UK. References:· Kellogg’s research, November 2007 conducted by Fly Research among 1,000 adults in the UK· Kellogg’s research, February 2008 conducted by Fly Research among 1,000 adults in the UK· Eating, Frequency and Health Report – A review of evidence, December 2007 by Angie Jefferson For further information please contact Cow PR:E: kelloggs@cowpr.comT: 0207 684 6969