Many people avoid snacking when trying to lose weight. But, believe it or not, for some people small snacks between meals can prove to be a great help in keeping feelings of hunger at bay, and thus help to keep them from overeating at mealtimes.
Personally, I’m a ‘grazer’ – I normally eat small and often, and I find that this works well for me. By eating a few small, healthy snacks during the day, you can avoid binge eating when you do finally sit down for lunch, or dinner.
Even if your main meals are well balanced, it’s easy to put your total diet out of balance with a few poor choices in snacks.
They must be healthy snacks…
The most important thing to be aware of is the type of foods you’re snacking on. It’s wise to allow no more than 10% of your total daily calorie intake for high fat, or sugar items – that would be around 194 Kcal’s for women, and 255 kcal’s for men.
The truth is, one or two well chosen snacks can actually help to improve your day’s total nutritional intake.
Choose foods that don’t contain too much fat, sugar or salt, and look out for those that provide you with more calcium, fibre, vitamins and minerals. Take a look at your food labels and try to choose those containing:
- Fat content up to 3 grams per 100 grams
- Sugar content up to 2 grams per 100 grams
- Sodium up to 0.1 grams per 100g
Here 20 of my favorite healthy snack ideas:
1. A handful of frozen grapes or raspberries, or a small bowl of fresh fruit salad
2. Small bowl of wholegrain cereal with semi-skimmed milk
3. 2 wholewheat crackers spread with 1-2 tablespoons of peanut butter or low fat cottage cheese
4. A small handful of mixed unsalted nuts
5. A bowl of frozen berries with low fat yoghurt and 1 teaspoon of honey
6. 1 slice of lean roast beef on 2 multigrain crackers, topped with tomatoes and cucumber
7. 4 mini rice cakes with 1-2 tablespoons of low fat cottage cheese
8. 1/2 cup 100% pure orange juice, frozen and eaten as sorbet
9. 1 pita, warmed, and filled with salad leaves, tomatoes and hummus
10. Chopped raw vegetables with 1/4 cup of low fat dressing
11. 3 handfuls of unbuttered/unsweetened popcorn, seasoned with herbs
12. Small carton of low fat yogurt or fromage frais
13. Small bowl of tossed salad with lettuce, tomato, cucumber, mozzarella and 1/4 cup of balsamic and olive oil dressing
14. A bowl of low fat yoghurt with 1/2 cup unsweetened granola
15. 1 tablespoon of dried fruit
16. 2 slices of wholegrain/multiseed bread with sliced banana
17. 1 slice of crusty wholegrain bread with a thin scraping of low fat spread
18. 1/4 cup of unsweetened applesauce with 1 slice of wholegrain bread, toasted, and cut into 4 strips for dunking
19. A mug of low calorie hot chocolate
20. A fresh fruit smoothie made with semi-skimmed milk
The above healthy snack ideas are simple to do and are intended to exclude the need to follow a complicated recipe.
Here are some more healthy snack ideas, from weight management consultant, Darlene Nicholson:
If you haven’t found what you’re looking for here, I’ve another 25 Healthy Snack Ideas for you to enjoy, as well as 10 Easy Snacks. Plenty for you to enjoy, and more than enough to spark your healthy snack imagination.