As the majority of us have been told to stay at home, many are worried that snacking out of boredom or having repeated “snaccidents” could lead to weight gain during lockdown.
Google has seen a 110% increase in searches in recent weeks related to ‘healthy snacks’ and a 70% rise in searches for ‘how to stop snacking at night’, with a jump of 190% in those researching ‘weight-loss friendly foods’.
The good news is, there are plenty of things we could be doing while in lockdown, says Maria Dow, a Dundee-based dietician, that can help us keep the snack cravings at bay.
She said: “The best way to stop snacking is not to buy them in. Studies show we think about food unconsciously up to 200 times a day, meaning we aren’t even aware of it. If we see food, we automatically want to eat it, but if we don’t see it then we are far less likely to want it. Shop smart with a list and avoid those non essentials.
“Keep a meal structure to the day with breakfast, lunch and dinner, and limit snacks to fruit or low calorie and high-protein yoghurts.
“Protein-based foods such as eggs, meat, chicken, fish, pulses and beans, don’t tend to keep you fuller for longer. So, make about a third of your plate proteins, a third vegetables and a third carbs, as often as possible.”
Another way to eat smarter is through practising mindful eating, Maria added.
Sit down, taste and enjoy your food. Try to minimise eating while standing or doing something else. This is mindless eating – when you’re not aware of what or how much you are consuming. Savour your meals.”
But it’s not just being more aware of what or how you’re eating, exercise also has a major part to play, if we do it wisely.
“Metabolism can only be increased through exercise,” said Maria. “Keep active – there are many online activity sessions and local instructors doing classes, which may be a great introduction to classes that you can continue with after lockdown.
“There are no foods that will physically increase the rate your body burns up food. Exercise is key, with a mix of aerobic (movement that gets you out of breath) and strength workouts.”
But when it comes to snacks, the best ones are “those foods that Mother Nature intended”, said Maria. “Vegetables and fruits are great. The good news too, is that the berry season is now upon us and so the choices are in our favour.
“Rather than taking on a strict diet that may only work in the short term, it’s about gradually making healthier choices.”
Maria recommends these recipes from Aberdeenshire Council’s ‘Confidence to Cook’ resource which she gives to clients to help them feel fuller for longer, reduce their snack cravings and get the nutrients they need.
Vegetable Broth
Ingredients (serves 4)
- 40g broth mix, well rinsed
- 0.8 litres vegetable stock
- 1 onion, peeled and chopped
- 1 small turnip, peeled and chopped
- 2 large carrots, peeled and chopped
- 1 small leek, washed and chopped
- 1/2 tsp black pepper
- 1/2 tsp chopped parsley
Method
- Place the broth mix in a bowl. Cover with cold water and leave to soak for eight hours, or overnight, drain (this is not essential – it only speeds up the cooking time).
- Put the broth mix in a pan with the stock and vegetables except the leek. Bring to the boil and simmer for 1.5 hours, skimming off any scum that may form from the pulses if necessary. Add more water if the soup is too thick.
- Add the leek and simmer for another 15 minutes.
- Garnish with parsley, check seasoning and serve, accompanied by crusty bread.
- When in season chopped kale may be added at stage 3 for a more wholesome soup. Meat eaters may wish to use a chicken portion instead of a stock cube, this can be added at stage 1. Remove after 40 minutes, cool, remove the skin and bones then add the chicken back to the soup at stage 3.
Seared Salmon and Vegetable Kebabs
Maria said: “I love this recipe. It’s simple, easy to cook and great for BBQs. Serve this with some salad. Simple, protein-rich and very tasty!”
Ingredients (Serves 2)
- 4 tbsp sweet chilli sauce
- 1 tbsp fresh lemon juice
- 1 clove garlic, crushed
- 1 small fresh red chilli, deseeded and finely chopped
- 225g skinless salmon fillet, cut into 2.5cm (1 inch) chunks
- 2 small courgettes, each cut into 6 small chunks or slices
- For the dressing: 3tbsp rapeseed oil or mild olive oil
- 1 tbsp fresh lemon juice
- 1.5 tbsp finely chopped fresh mixed herbs
- Freshly ground black pepper to taste
- For the coleslaw: 115g white or red cabbage, finely shredded
- 1 large carrot, grated
- 2 spring onions, thinly sliced
- 85g sultanas or raisins
Method
- Combine chilli sauce, lemon juice, garlic and chilli in a bowl. Add salmon pieces, yellow pepper chunks and courgette chunks. Toss to mix and coat evenly. Leave it in the marinade in a cool place for 15-20 minutes.
- Thread the salmon and vegetables on to 2 long or 4 shorter skewers. Discard any leftover marinade.
- Preheat a grill to medium. Place kebabs on a rack in a grill pan and grill for 10-15 minutes or until the salmon is cooked and opaque and flakes easily, turning occasionally.
- Make the dressing and coleslaw. For the dressing combine all ingredients into a small bowl, whisk together to mix well.
- Combine cabbage, carrots and spring onions in a bowl, drizzle over the dressing to taste and toss well
- Serve kebabs with coleslaw alongside.