Nutritionist Federica Amati has revealed two simple snack ideas that can help individuals manage cravings while maintaining a healthy diet. Amati, who is also the head nutritionist at the nutrition app ZOE, emphasized the importance of choosing the right snacks to avoid the pitfalls of junk food, which can negatively impact metabolic health.
In a recent discussion with Business Insider, Amati shared how smart snacking has transformed her eating habits, particularly during busy days when finding time for proper meals can be challenging. She noted, “If I’ve got a really busy day, sometimes I don’t get time to have a proper lunch. If I have these snacks with me, I’m good and I’m feeling good. If I don’t, then I’m ravenous later.”
Eating healthy snacks can help prevent issues such as weight gain, low energy, high cholesterol, and high blood sugar. According to research from ZOE and other health experts, indulging in unhealthy snacks can undermine the benefits of nutritious meals.
Amati explained, “Crappy snacks can basically outdo a lot of the greatness you are doing for yourself with good food. Snacking per se isn’t good or bad for you, but what you snack on has a massive influence on your metabolic health.”
Two Nutritious Snack Ideas
Amati highlighted her two go-to snacks: fresh fruit and mixed nuts. Specifically, she recommends pairing an apple with a small jar of mixed nuts. This combination provides gut-healthy fiber, plant-based protein, and healthy fats, all of which contribute to feelings of fullness.
“It doesn’t have to be some sort of chef situation,” Amati stated. “It’s just about having a very different mentality to snacking. If you are hungry, eat something that’s a food.” The key is to focus on whole foods rather than ultra-processed options. Many convenience snacks, such as granola bars filled with additives, can lead to overeating because their nutrients are overly processed, providing only a temporary energy boost.
Amati cautioned against the nutritional void of ultra-processed snacks, saying, “So though you may temporarily not be so ravenous, your body’s not benefiting from it, and your hunger will remain later that day.” Her fruit-and-nuts snack is not only healthy but also cost-effective and requires no preparation—simply grab and go.
While she emphasizes apples and mixed nuts, Amati notes that other fruits, such as berries, and a variety of nuts and seeds can also be excellent choices.
The Importance of Timing
Timing can also play a critical role in effective snacking. Amati advises that being proactive about hunger cues can lead to better dietary choices. She stated, “We’re primed to more efficiently deal with nutrients and with energy storage and distribution from fats or sugars at the beginning of the day.”
Skipping early meals and snacks may lead to excessive hunger later, resulting in unhealthy choices at dinner or during late-night snacking. Amati encourages individuals to eat when they feel hungry but not overly hungry, as this can help maintain a balanced diet.
“You’d be surprised how many people who struggle with their weight or who struggle with poor metabolic health don’t eat enough during the day,” she added.
In conclusion, integrating healthy snacks into daily routines—while being mindful of timing—can significantly improve dietary habits. By focusing on whole foods and planning ahead, individuals can enhance their energy levels and overall well-being.
