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Mind The Ball And Your Snacks This World Cup Season

 Penalties, nail-biting moments, mere seconds to a goal, and everything in between. YES! It's that time of the year again when football fans eagerly anticipate the start of a new season for the 2022 FIFA World Cup. Matches can start as late as 3.00am, which gives everyone a great reason for family watch parties, midnight hangouts with bola kakis and even lots of late-night binging.


Snacks are an essential to the experience whether you're watching the game in your living room or at a mamak stall. It's easy to get caught up in the excitement and neglect proper food intake.


"People eat for various reasons, and studies show that we tend to eat more when we're distracted, bored, or stressed. During the World Cup season many will be excitedly rooting for their team to win, but keep in mind that you should listen to your body in order to determine what it needs and how it responds to different kinds of food,” suggests Lim Chain Yin, SEA Nutrition Lead at Mondelēz International.


Snacking isn’t a bad thing, but the way you snack makes all the difference. It's about snacking with purpose and attention, being aware of what you want to eat, why you're eating it, and how it makes you feel. Here are five simple tips to help you snack mindfully during the 2022 FIFA World Cup:


Portion Out Your Snack

Be sure to pace yourself throughout the two equal halves. Once you've decided what you want to eat, portion it out. This can help you slow down, so that you enjoy your snack. Check in with yourself to see if you're full and satisfied before having another portion. To keep tabs on how much you eat, always check the serving size per package on the label and put your snack in a bowl or on a plate.


Alter Your Choices

If you're watching the game late at night, you might have a craving for something to eat. Remember that your body works harder when it’s sleeping, so try to snack on something light that will give you energy to keep going but won’t make it hard for your body to digest.


Enjoy Every Bite

Snacking while engaging in other activities – in this case, watching the game – can easily lead to unconsciously eating more than you should. Take a moment during the interval to savour your snack with all of your senses. To fully enjoy your snacking experience, pay attention to the smell, taste, texture, shape, and colour of your food. Take small bites and chew slowly and be sure to finish one bite before starting the next.


Put Your Snacks Out of Reach

When watching a game in your living room, make sure your snacks are beyond arm's reach. That way, you will be less likely to keep going back for more and inadvertently grab more than you need.


Drink Water, Lots of It!

You've probably heard this advice a million times – drink plenty of water! Your brain tends to trick you into wanting to snack more, but you might just be thirsty. So, drink a glass of water and wait for a couple of minutes before deciding whether or not you’re hungry.


Snacking mindfully is a simple way to tune into your body’s needs. It can be practised by anyone, anywhere, and at any age. It is a great habit in cultivating a positive relationship with food by making deliberate and conscious choices to promote your well-being as well as keeping a balanced lifestyle. But habits take time to build and change, so taking small steps is a good way to start out!


To learn more about mindful snacking, visit