Food Radio - Sarah Schenker

Sarah Schenker

Sarah is one of the most high profile and influential nutritionists in the UK, quoted in every daily national newspaper on diet and health issues, appearing regularly on TV and radio, and writing for magazines, newspapers and journals.She is a qualified Accredited Sports Dietitian, a consultant to Norwich City Football Club and Delia Smith, a qualified State Registered Dietitian, Accredited Sports Dietitian and Registered Public Health Nutritionist. Sarah is a member of the British Dietetic Association, The Nutrition Society, The Guild of Health Writers and has served on both professional and government committees.

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Sarah Schenker

Sarah Schenker - The munchies

Sunday, 22 July 2007

Hunger and the munchies can strike any time for different reasons. And when you are feeling ravenous, you know an apple is not going to be enough satisfy. There are a number of ways of dealing with hunger that will stop you from polishing off a whole packet of biscuits or devouring a Big Mac on your way home.

The hunger

Hunger and the munchies can strike any time for different reasons. When you're feeling ravenous you know an apple is not going to be enough satisfy. There are a number of ways of dealing with hunger that will stop you from polishing off a whole packet of biscuits or devouring a Big Mac on your way home.

If you can identify a time when you always feel hungry such as mid-morning or late afternoon, be prepared. Have a healthy snack with you to eat just before you start to feel really hungry, or eat a slightly larger breakfast or lunch as that may help stave off the hunger pangs until you have your next meal.

Snacks under 100 kcal

1 chicken tikka stick
2 crab sticks
1 picnic egg
2 mini Gefilte fish balls
1 mini cheese
2 tbsp. Cottage cheese with vegetable sticks
2 tbsp. reduced fat hummus with vegetable sticks
1 toasted crumpet with low fat soft cheese
1 slice of rye bread with peanut butter
1 glass of low fat soya milk
1 pot of low fat yoghurt
2 tbsp of muesli with quarter of a pint of skimmed milk
3 tbsp frozen yoghurt
1 pot of low fat low calorie fromage frais
1 rice cake with a slice of salt reduced turkey ham

If hunger strikes unexpectedly and you just have to eat something, eat it slowly and drink plenty of water at the same time. The water will help to fill up your stomach and by eating slowly, you'll be able to gauge better when you feel satisfied. If you scoff a pile of food at breakneck speed, you're likely to eat too much and just end up feeling bloated and uncomfortable, not to mention guilty.

If you have a niggling hunger feeling, check you are not actually a little dehydrated and need to drink some water. Many people confuse mild feelings of thirst with hunger and reach for a snack when they really need to drink.

The same goes for feelings of low energy that can strike in the middle of the afternoon. If this is the time you pop to the vending machine for a bar of pick-me-up chocolate, try drinking water instead. Rehydrating can make you feel more alert, energised and better able to concentrate.

If you do need to munch on something between meals, foods high in protein are always a good option as they are more satiating than sugary or fatty foods. When you eat protein, the body sends a signal to the brain more quickly telling you to stop eating.

Breakfasts

Mid-morning hunger pangs can be caused by skipping breakfast. If you need some inspiration to get you into the breakfast habit, try some of these ideas. They are all under 300 kcal and contain no more than 10g fat.

Home Breakfasts:

3 tbsp bran cereal with 3 chopped dates, chopped apple and third of a pint of low fat milk and 1 tbsp low fat yoghurt.
Reduced fat croissant with a glass of orange juice and a 100g pot of very low fat fromage frais.
3 tbsp of porridge oats with third of a pint of low fat milk and 1 tbsp of chopped ready to eat apricots or sultanas. Microwave for 2 minutes on full power, stir and allow to stand for 1 minute.
Chop a banana, nectarine and kiwi fruit and serve with a small carton of low fat yoghurt.
Toasted English muffin with low fat cream cheese.
2 slices of wholemeal or granary bread, toasted with low fat spread and yeast extract or honey.
4 crispbread spread with low fat cream cheese and 1 tsp of reduced sugar jam.

Breakfasts on the Go

Pot of yoghurt with separate muesli topping and a large banana.
Low fat muffin and a skimmed milk cappuccino or skinny latte.
All-in-one cereal: comes complete with bowl and low fat milk. Serve with a banana and a 100 g pot of very low fat fromage frais.

Sunday Breakfasts

Whisk an egg with half a tsp of cinnamon and half a tsp of brown sugar. Dip 2 slices of bread into the egg mixture. Spray a non-stick pan with a shot of cooking spray and cook for a few minutes each side. Top with 2 tbsp of very low fat fromage frais and slices of fresh peach.
Grill 2 rashers of very lean back bacon (rind removed) with a sliced tomato. Serve in 2 slices of toast or a piece of French bread (about 5-6 inches long). Add a little ketchup.
Whisk 3 egg whites and season with salt and pepper. Heat a non-stick frying pan and spray with one spray of oil. Pour in the egg whites and shake the pan well. Add a thin fillet of smoked mackerel or haddock and then place under the grill for 3 minutes. Turn out onto a plate. Serve with 2 slices of rye bread and a grilled tomato.
Spray some sliced mushrooms with one spray of oil, grind over some black pepper and grill. Poach an egg and serve on a slice of toast with the mushrooms.
Heat a small can of baked beans and serve over 2 slices of wholemeal toast with a grilled tomato. Spice up the beans by adding a dash of Worcestershire sauce.

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