Avoid those extra calories by being mindful about your snacking

To help reduce overindulging on snacks, remember to chew each bite slowly and pay full attention to its flavour and texture, before taking the next one. — 123rf.com

As many Malaysians continue to do their part to flatten the curve by staying at home, eating and snacking habits have changed, especially as many try to balance working from home, online learning and family time, among others.

Findings from a recent survey unveiled that snacking has been a source of comfort for many Malaysians.

Nearly three-quarters (74%) shared that they are snacking to destress and unwind, while over 40% snack to curb hunger in between meals.

The survey also uncovered that only half felt that portion control is crucial.

And when asked about the nutritional content of their snacks, only three in 10 Malaysians categorised it as important.

Apart from that, the survey found that 68% of Malaysians prefer to snack alone, with the majority indicating that they prefer to snack while watching television, surfing the net, and while working or studying.

The survey, titled the 2021 Consumer Survey on Mindful Snacking, was conducted by one of the world’s largest snack companies Mondelez International (Malaysia) with Malaysians across various demographics and localities.

Among the brands under Mondelez are Cadbury, Chipsmore, Kraft, Jacob’s, Oreo, Ritz, Tiger and Twisties.

Nutritionist Dr Satvinder shares: “We need to pay attention to our body’s internal cues or triggers such as ‘I am hungry’, ‘I am craving something sweet or savoury or sour’, ‘I am full’ and ‘I am satisfied’.

“When we put some thought into understanding our intent and need, we will establish a better relationship with food.

“For a balanced food intake, some methods we can practice include the B.M.V. (Balance, Moderation, Variety) and Quarter-Quarter Half Plate guide.

“Mindful consumption of meals and snacks will prevent overeating, and by following the healthy eating guide, our overall diet quality will improve.”

Says Mondelez International South-East Asia nutrition lead Lim Chain Yin: “Snacking mindfully is not about choosing between eating healthy or restricting yourself from snacking, rather, it is about slowing down and being fully present while savouring each bite with all your senses.”

Mindful Snacking is one of the company’s campaigns to promote a behavioural approach that focuses on eating with intention and attention.

It encourages a person to consider why they snack, what they snack on and how they are snacking.

Mindful Snacking practices include:

• Portioning the snack and putting the rest away, or choosing single, pre-wrapped servings
• Minimising distractions while snacking, like watching television, or being on a phone or computer
• Smelling and tasting each bite
• Chewing slowly and giving full attention to each bite
• Noticing the texture of the snack, and
• Finishing each bite before taking the next one.

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