The Truth About Snacking: Part 2

How to create a balanced plate

A balanced plate can help provide sustained energy, support appetite regulation and reduce the urge to snack between meals.

• Aim to fill 1/4 of your plate with protein. Good examples include chicken, oily or white fish, eggs, tofu, beans or lentils, as well as nuts and seeds.

• Fill around 1/2 your plate with vegetables. This could include salads, steamed, roasted or stir-fried vegetables, or vegetable-based soups.

• Fill the remaining 1/4 of your plate with higher-fibre, slow-release carbohydrates. These might include whole-grains such as seeded or wholegrain bread, brown rice, wholewheat pasta, quinoa or bulgur wheat. Legumes such as lentils or beans can also sit here as they are a rich source of complex carbohydrates.

Blood sugar control For some people, larger fluctuations in blood glucose may contribute to hunger, cravings and changes in energy. When a meal is unbalanced, for example, heavily weighted towards carbohydrates such as cereal or toast at breakfast, or a bread-based lunch without much protein, healthy fat or fibre - blood glucose may rise and fall more quickly.

A rapid rise followed by.a drop in blood glucose can, for some people, be accompanied by increased hunger, cravings and a desire for quick sources of energy, particularly sweet foods. This can sometimes make it harder to distinguish between genuine physical hunger and the urge to eat in response to fluctuating energy levels.

When blood sugar is more stable, energy levels tend to be more consistent between meals. This can help reduce the drive to seek out quick sources of energy and may make it easier to recognise genuine hunger.

The challenge with the blood sugar rollercoaster is that it can affect more than appetite alone. Energy, mood and concentration can be pulled onto the ride too, leaving us feeling tired, hungry and flat.

Eating a more balanced plate - combining protein, vegetables, healthy fats and higher-fibre carbohydrates can help support more stable blood sugar, regulate appetite and reduce the drive to snack.

How satiety works in the gut

How we feel full is closely linked to the foods we eat. Our gut and brain work together through a network of signals that help regulate appetite and fullness.

First, the stomach. As food enters, stretch receptors sense its volume and send signals to the brain that help reduce the urge to eat. Protein, fibre and fat can also help slow digestion and prolong feelings of fullness.

Next, the small intestine. As food is digested, the gut releases signals that help communicate with the brain and promote feelings of fullness. The gut also communicates with the brain via the vagus nerve, helping to regulate appetite.

Further down the gut, additional signals help reinforce and prolong feelings of fullness after a meal.

In contrast, foods such as biscuits and crisps are often low in protein and fibre and easy to eat quickly. They can provide plenty of calories without creating the same sense of fullness as a balanced, whole-food meal. This is why calories alone don't tell us how satisfying a food will be.