Snacking can be part of a healthy diet and lifestyle, provided smart choices are made. In fact, snacks are an important part of fuelling you throughout the day and keeping you focused, alert and energised. Snacking can help control your weight by keeping your hunger pangs at bay and preventing you from overeating at mealtimes.
People who exercise regularly will need more snacks, as will children with small appetites.
Here are some helpful guidelines and suggestions for smart snacking.
Snacking hints:
- Include a variety of snacks as part of your daily meal plan. For example, if you want to have a few biscuits or a small piece of cake one day as a snack, cut back on high energy (KJ) foods the rest of the day or have fruit for the rest of your snacks.
- Consider when you most crave a snack. Mid morning? Afternoon? Evening? Make that your snack time. This will help you avoid constant snacking throughout the day.
- When you’re craving a specific snack, don’t deprive yourself. Even if it is higher in fat and energy than other snacks, allow yourself a small amount.
- Keep fruit and vegetables handy. As well as apples, grapes and other easy to eat fruit, you can peel and section a few oranges and keep them in a plastic container in the fridge, or cut up melon or vegetables and store in a plastic bag. This way, better food choices are easily accessible and ready to eat.
Snack ideas to keep on hand or pack in lunch boxes:
- Peaches, strawberries and bananas to name a few, are naturally sweet, low fat and delicious. Make a fruit salad or a bowl of melon balls.
- Dried fruit is a sweet, high fibre snack for kids and adults alike. Try different varieties, such as raisins, dried apricots and banana chips. Keep in mind that dried fruit is higher in energy than fresh fruit, so limit serving sizes to 1/4 cup.
- A small handful of nuts and / or seeds makes a wholesome snack.
- Keep a supply of single serve, ready to eat soups on hand eg. Country Ladle Microwavable or Velish. Soup is a filling and nutritious snack, which is packed full of vegetable goodness and is low in fat.
- Snack on raw vegetables: carrot and celery sticks, broccoli, beans or capsicum.
- Choose low fat yoghurt, custard, ice cream, frozen yoghurt, or sorbet.
- Try simple snacks like cheese and crackers. Choose reduced fat cheese and wholegrain crackers and crispbreads.
- Try reduced and low fat biscuits, cookies or muffins. Popcorn is a delicious, crunchy, and filling snack. Pop your own without butter, or try a reduced fat microwave popcorn.
- Don't cut sweets and desserts out altogether - just have smaller servings or select low fat varieties. Depriving yourself of your favourite snacks may make you crave them more.
- Raisin bread or multi- grain bread is a great snack for all the family.
- Sip V8 vegetable juice or V8 Fruit & Veg juices instead of high sugar drinks.
- Make a smoothie with low fat milk or yoghurt, fruit and wheatgerm, wheat bran or LSA. Try making a smoothie with 250ml of your favourite V8 Fruit & Veg juice and a banana.
- Indulge in a small serve of savoury snacks like potato chips cooked in sunflower oil.