Should You Smack the Snack Out Of Your Mouth? - My Snacking (Nigerian) Guide

 

Snacking is a common point of contention within diet, fitness, and weight loss circles. Should you snack? Should you not snack? All the prongs of this debate can certainly be settled and reconciled with a deeper look at what you are snacking on and why you need to snack. Snacking is sometimes unnecessary. If you equip yourself with a wholesome meal filled with complex carbohydrates, healthy fats, protein and vegetables, you’re less likely to have a craving later on (except you are hormonal or have a health challenge). On the other hand, if your meal was hinged on simple carbohydrates, saturated fats with a dash of a seeming protein, you’re probably going to need a snack a few hours after. The bottom-line on this point is this: never substitute a good meal with the hope of grabbing a snack thereafter (#the-measuringcupblognugget).

Snacking Nigerian can be healthy. It’s great that we are blessed with a wide variety of healthy snacks at very affordable prices. Whilst some are seasonal, there’s always something you can munch on in a portion-controlled quantity. I’ll give you detailed examples in a little bit.

What is a Snack?

This question is a million naira question. Ask me why? It is tricky because any food item can indeed be “snacked” on. You can snack on jollof. I’ve done it before – don’t judge me. But is it really a snack? Having two (regular eating spoons) of jollof—is it considered a meal or a snack? Alternatively, is consuming a tub of fura da nono (yoghurt with millet – Omg, super duper yum) considered as snacking? I will venture to define snacking as any meal that you do not consider a major meal, i.e. any meal that is not breakfast, lunch, or dinner.

Is Snacking Wise?

Before I give my opinion about snacking, I’ll present you with the two most common schools of thought regarding snacking in tabular form:

No Snacks	Yes Snacks
Snacks are added calories	Snacks can be healthy and controlled
Snacking means that you did not eat a proper meal earlier.	A snack might be needed after a small meal, not necessary an ‘improper’ meal
Snacking is often linked to weight gain.	If snacking does not include high-calorie food items, it can actually be a way to keep hunger in abeyance.
Unhealthy snacks are more accessible than healthy snacks	If snacks are pre-planned, they could be healthy and nutritious
Snacking is a bad habit. It’s greedy.	Snacks may keep you going during the day.

My Take/ #The-MeasuringCupBlog’s Take

I will be honest- I do enjoy my snacks. However, over the years, I have found that snacks are less necessary when I’m eating right and keeping hydrated. Half the time, they’re just extra calories that add nothing to my nutrition. It would shock you that even healthy snacks are high in calories, and that your mindless consumption has added a whopping 500 calories to your 1500 calorie (weight-loss) diet! I’ve learnt to snack on a cup of tea, carrots, chewing gum, cucumbers, fruit, and foods that generally don’t carry extra calories. Put it this way: if I will be embarrassed when I look at my food log throughout the day, then I’d rather not do it. I have also noticed that my weight tends not to fluctuate when I don’t snack. I have more balance, energy, and I’m more in control of my appetite. I would advise my readers to do the same: focus on getting your healthy meals throughout the day, so that you don’t have to grab snacks that are often processed and unhealthy. #The-MeasuringCupBlogNugget - before snacking on food, have a healthy drink i.e. water, tea, coffee.

Healthy Snacks - the Nigerian Way (If you must)

If you must snack, please eat natural foods in controlled portions. They achieve what good snacking should achieve - staving off hunger and keeping you energised.

Avocado - Thankfully, avocado is excellent. It's a very healthy fat, is filling, requires not much fuss, and readily accessible. You can enjoy half an avocado (or a full one, if you've factored it into your daily intake).

Peanuts - please don’t go more than one handful of Nigerian ‘groundnuts’. Peanuts are great, but they’re high in calories. If you’re going for a caloric deficit, please watch your intake.

Roasted/Boiled corn - One ear is good enough. Remember, corn is also high in calories.

Yoghurt - as in the photo, I advise adding either fruit or crushing filling nuts like almonds (not more than 6 almonds (see photo above, where I crushed the almonds to maximise their use) if you’re on a weight loss diet) into your yoghurt. You’ll be truly satisfied.

Fruits- Enjoy your fruits whole (dreaming about cold mangoes right now, yum!). If you’re on a weight loss diet, keep your fruit to a minimum of 5 pieces  day. I also find that my fruits go a longer way when I eat them on an empty stomach. Try it.

Nigerian walnut (Asala, Ukpa, Okwe)- These are delicious and filling. I wouldn’t eat more than 3-4 on a weight loss diet.*

Tiger Nuts (fresh) - I find that the fresh ones can be tough on my teeth. However, I’ve heard you can soak them in order to make them easier on the teeth. Many people also make milk out of them. Healthy alternative to dairy for all we lactose intolerant folk.

Crackers - Nigerian made crackers are usually very low in calories. You can have a pack (contains 3 biscuits) with a cup of tea or coffee. I would advise reducing the amount of sugar and milk you use for your cuppa if you’re a frequent drinker. Otherwise, factor it into your daily intake if you’re addicted to your cuppa!
Raw coconut- Coconuts have great health benefits, including healthy fats. Try not to overdo it, but if you want a chew and it's there, please go for a controlled portion of it. Enjoy!

Nigerian Snacks to Avoid/Reduce:

Meat, chicken and fish pies

Egg rolls

Doughnuts

Sausage rolls

Gala

Puff puff

Spring rolls

Samosas

Buns

Chin-chin

Coconut candy

Sweetened tiger nuts

If you must have unhealthy snacks, try and do the following:

1. Share the calories. Share them with a co-worker, a roommate, or split it and keep the rest somewhere that’s ‘far’ away.
2. It’s probably just a craving, so have a little. That little bit should do the trick.
3. Plan for it. If you know it’s a co-worker’s birthday and you’re expecting treats, skimp on your main meals to accommodate the extra calories.
4. Think. Many times, I think about what exactly I’m putting into my body, and it helps me stay away. I imagine what exactly is in puff puff, for example, and choose to look the other way. Other times, well, I just have to have a few :)

Looking forward to your comments, ideas, and questions!

Till next time,

anu