Healthy Snacking Made Easier
Snacking can be part of a healthy diet. However, it's important to choose a healthy balance of foods as well as making sure that we don't consume too many calories.
Today's blog post looks at how snacks can fit in to a healthy, balanced diet. I will also provide you with some tips, snack swaps and healthy snack ideas for when you are on-the-move, at work or at home.
If you do snack between meals, this can be a useful way to ensure you meet your daily energy and nutrition needs. When snacking, choose healthy snacks (those lower in saturated fat, salt and/or sugar & a good source of vitamins, minerals and fibre). Watch your portion sizes, as this will help you to have the right overall energy intake (the total amount of calories you consume) AND eat a variety of foods and drinks to help maintain a healthy, balanced diet.
To help you snack wiser, have a look at the British Nutrition Foundations Top Tips For Healthy Snacking: https://www.nutrition.org.uk/healthyliving/helpingyoueatwell/snacking.html
Although there are a number of healthy shop-bought snacks available, there are lots of quick & healthy snacks that you can make from your own kitchen.
What with our busy schedules, most of us don't have the time to stress of what is healthy and what's not. So- having a handful of healthy snack ideas can be super helpful!
Choosing healthier snack options (that are packed full of nutrients, leaving you feeling fuller for longer) can help increase your overall nutrient intake and help to reduce the likelihood of you snacking on high-calorie, nutrient poor snacks in-between meals.
Remember, planning is the key to healthy snacking success, and means that you will be less reliant on choosing snacks that you find when you are out of the house.
Why not give these healthy, quick & tasty snacks a go for yourself! These snacks are a good source of carbohydrates, protein and healthy fats that help keep you feeling fuller for longer. Depending on your body size and muscle mass, eat 1-3 snacks per day.
1. A handful of any fruit
2. 1 slice of wholemeal toast with toppings: 'no added sugar' jam, 'no added sugar or salt' peanut butter, a sprinkle of low fat grated cheese & slices tomato, sliced banana & cinnamon
3. 4 handfuls of plain popcorn
4. 1 small pot of plain, low fat yoghurt & 15 blueberries
5. 1 large boiled egg
6. Small portion of porridge made with water & 1 tsp maple syrup
7. Small piece of reduced fat cheddar cheese (about 25 g) & cherry tomatoes
8. 1 tbsp hummus & 1 handful of veggie sticks
9. A small handful of unsalted nuts and/or seeds
10. Homemade cereal bars
11. Low sugar or homemade muesli
12. Apple or celery with 'no added sugar or salt' peanut butter
13. Low fat soft cheese with veggie sticks
Here are some snack swap ideas from the British Nutrition Foundation, to help you swap those foods high in fat, salt and/or sugars for healthier alternatives:
1. Swap shop bought fried crisps for: homemade baked fruit or vegetable crisps OR plain popcorn sprinkled with chilli powder or cinnamon
2. Swap sweets or chocolate for: orange segments OR a handful of low-sugar breakfast cereal
3. Swap biscuits for: a handful of unsalted nuts or seeds OR rice cakes with 'no added sugar or salt' nut butter
4. Swap ice cream for: a small 125 ml portion of plain unsweetened low fat yoghurt mixed with frozen or fresh berries
5. Swap cake for: crumpet with low fat spread OR low sugar cereal bar
Happy snacking guys!
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Hannah Warn BSc (Hons), ANutr is an associate registered nutritionist based in Thornbury, Bristol. Contact her directly at firstname.lastname@example.org with the voucher code 'ROOTHEALTH2019' for a free 20 minute phone consultation.