Reader\'s Digest AU NZ 03.2020

ountofpro-

meal,says fit-

ertLisaReed,

searchinthe

oftheInterna-

ocietyofSports

n. Distributing

throughout

viasnacking

imiseprotein

That’s espe-

eneficial for

over60.“Their

bodiesdon’tuse[pro-

tein]asefficiently as

thebodiesofyounger

people,”sheexplains.

“When seniors don’t

get enough protein, they are more at

risk of falls and fractures.”

Divvying up your kilojoules and

nutrients into smaller meals may

also provide benefits for those wor-

ried about type 2 diabetes. A small

2017 study from Greece showed that

eating six smaller meals each day

not only improved blood sugar levels

but also decreased hunger in obese

people with prediabetes or diabetes.

In her patients trying to control sug-

ar levels, says Feller, “if they have a

snack that’s well balanced, they’re

more likely to have level blood sugar

readings, as opposed to the highs and

the lows.

Smart snacks with multiple health

benefits include fresh vegetables with

hummus, Greek yoghurt with ber-

ries, hard-boiled eggs and avocado.

alittlehungr
wait.”Hereco
asimple ap
a three-me
interspersed
orthreesnacks
Butyouca
anyoldsnack
biscuits,crack
othersimple
hydratesboo
bloodsugar
whichultimate
to the sugar
we’veallexperienced.
Instead,trynuts,com-
plexcarbsandfruits.
DrGrahamlovesa
fibre-richapple,inpartbecause it’s
theperfectsnackingsize. “Nature has
donea hugefavourforus,” he says.
Pairit withprotein-richnut butter and
you’llfeelfullerlonger.

OVERALLHEALTH

Snackingisa waytosneak a variety
ofnutrientsintoyourdiet. Dietitian
MayaFellersaysyoucan’t go wrong
witha handfulofmixed nuts. With
polyunsaturatedfats,fibre, pro-
tein,magnesiumandcalcium, nuts
canhelpyourheart.The Journal
ofNutritionreportedthat eating
almondsregularlycanimprove good
HDLcholesterollevelsand remove
cholesterolfromthebody.
Snackingon protein-rich foods
helpspreserveyourmuscle mass and
stamina.Thebodycanabsorb only a

finite

teinp

nesse

citing

Journa

tional

Nutrit

protein

theday

n

intake.

e

don

en

ach:

plan

htwo

t grab

Chips,

ersand

arbo-

your

ickly,

leads

crash

Choose

a healthy, filling

option in the

right portion size

READER’S DIGEST

68 march 2020