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Small Meals vs. Snacking: Unraveling the Mystery of Nutrition

Nutrition can be a challenging puzzle to solve, and it all comes down to personalising our dietary goals and understanding our body’s energy requirements. Interestingly, the term “snack” has gained a negative connotation, but what exactly is a snack? Snacking refers to those small meals we have in-between our larger ones, typically providing around 200 calories to keep us fuelled until the next main meal.

The Why Behind Snacking

Now, let’s explore the reasons why we find ourselves reaching for snacks. Could it be that our previous meal failed to provide adequate energy? For instance, wholesome fats like nuts and avocados offer a slower release of energy compared to highly processed sugary foods like biscuits, which might leave us feeling hungry again shortly after.

Assessing Meal Sizes and Energy Needs

It’s essential to consider whether our meal sizes match our body’s energy requirements. If weight loss is our goal, reducing portion sizes and increasing exercise might inadvertently leave our bodies deprived of essential nutrients, which is far from ideal.

Understanding Snacking Triggers

Various factors can lead us to snack, such as procrastination, boredom, or social pressures. Additionally, the impact of sleep deprivation, with less than seven hours of sleep per night, can create cravings that influence our snacking choices.

Decoding the Ideal Eating Frequency

You might wonder if it’s better to have bigger meals less frequently. In reality, the key is to consume full and nutrient-dense meals that strike a perfect balance between good fats, high-quality proteins, and a variety of vegetables with essential carbohydrate content. If hunger strikes before the next main meal, the crucial decision lies in what we choose to eat.

Empowering Nutritional Choices

The key is to opt for “top-up” snacks that truly nourish our bodies and provide valuable nutrient sources, promoting good health, enhanced focus, and sustained energy levels. Avoiding empty calories that leave our bodies devoid of essential nutrients in the long run is vital.

Listen to Your Body

Your body is an incredible structure, uniquely created to communicate its needs. Constantly craving snacks could be a sign of an underlying imbalance. By incorporating smaller meals that are nutrient-dense, we take a significant step towards restoring harmony in our nutritional habits.

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Embracing the right balance of small nutrient-packed meals and mindful snacking can revolutionise our relationship with food.
Let’s prioritise the quality of what we eat to fulfil our body’s nutritional requirements and achieve overall well-being. Find out more about my Helper’s Culinary Course: a 6-week deep dive into how to create flavoursome recipes that can support your busy lifestyle!


  1. How can I determine my body’s energy requirements?
    Understanding your basal metabolic rate (BMR) and daily activity level can help gauge your body’s energy needs. Seeking professional guidance is advisable for personalised assessments.
  2. Are there any specific snack recommendations for weight loss?
    Opt for snacks with a mix of protein, healthy fats, and fibre, like a handful of almonds or coconut yogurt with berries.
  3. Can sleep quality affect snacking habits?
    Yes, sleep deprivation can disrupt hunger hormones and lead to increased snacking.
  4. Should I completely avoid sugary snacks?
    Moderation is key. Occasional treats are okay, but make sure most of your snacks are nutrient-dense.
  5. What are some nutrient-dense snack options?
    Consider carrot sticks with hummus, apple slices with nut butter, or a homemade trail mix with nuts and dried fruits

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