Healthy Snacking
Incorporating healthy snacks into your day can help to keep you full and prevent consuming excess calories at meal times. Snacking is a personal choice, where some people prefer to snack throughout the day and others choose to have three main meals.
If you find that you are over eating at meal times due to increased hunger, then selecting healthy snack options may help with weight loss goals and prevent the over-consumption of calories over the day. There has been talk that snacking can help increase or speed up your metabolism, which in effect will help with weight loss.
With reference to the literature, it has shown that a calorie deficit over the day is what will have the greatest effect on weight loss. Therefore preparing your snacks ahead of time, will ensure you select healthy options.
What To Look For in a Healthy Snack?
Healthy Snack Options
(All Snacks Provide ≤600kj (140kcal) per serve)
Multigrain Ryvita Crackers with Cherry Tomatoes and Lean Ham
1x Ryvita Cracker
6x Cherry Tomatoes
50g Lean Virginia Ham
Per Serve
- Carbohydrate: 11g
- Protein: 10g
- Fat: 1g
- Saturated Fat: 0g
- Sodium: 616mg
Peri Peri Chicken with Vita Wheat Biscuits
50g Mount Barker Pre-cooked Peri Peri chicken
6x Vita Wheat Multigrain Biscuits
Per Serve
- Carbohydrate: 14g
- Protein: 14g
- Fat: 3g
- Saturated Fat: 0g
- Sodium: 356mg
Sardines in Tomato Sauce with Vita Wheat Biscuits
60g Tomato – based Sardines (John West)
3x Vita Weat Multigrain Biscuits
Per Serve
- Carbohydrate: 7g
- Protein: 11g
- Fat: 7g
- Saturated Fat: 2g
- Sodium: 316mg
Milk with Fruit
250ml Hilo -Milk
20g Banana
30g Strawberries
Per Serve
- Carbohydrate: 19g
- Protein: 9g
- Fat: 4g
- Saturated Fat: 3g
- Sodium: 128mg
Baked Beans and Multigrain Ryvita Crackers
100g Baked Beans (Heinz)
2x Multigrain Ryvita Crackers
Per Serve
- Carbohydrate: 25g
- Protein: 7g
- Fat: 2g
- Saturated Fat: 2g
- Sodium: 200mg
Celery and Peanut Butter
20g Crunchy Peanut Butter (Dick Smiths)
100g Raw Celery
Per Serve
- Carbohydrate: 7g
- Protein: 6g
- Fat: 10g
- Saturated Fat: 2g
- Sodium: 190mg
Tuna with Chickpeas and Vita Wheat Biscuits
95g Sun-dried Tomato and Onion Tuna
25g Chickpeas (drained)
1x Vita – Weat Crackers
Per Serve
- Carbohydrate: 15g
- Protein: 15g
- Fat: 3g
- Saturated Fat: 1g
- Sodium: 370mg
Yoghurt, Strawberries and Pumpkin Seeds
100g Chobani Plain Yoghurt
15g Pumpkin Seeds (Cacoa and Sea Salt)
40g Strawberries
Per Serve
- Carbohydrate: 7g
- Protein: 16g
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 37mg
Vegetables with Homemade Dip
100g Chobani Plain Yoghurt
100g Celery
100g carrot
30g Coriander
3x Mint leaves
Per Serve
- Carbohydrate: 18g
- Protein: 12g
- Fat: 1g
- Saturated Fat: 0g
- Sodium: 199mg
Milk with Milo
10g Milo
250ml Hilo – Milk
Per Serve
- Carbohydrate: 19g
- Protein: 9g
- Fat: 5g
- Saturated Fat: 3g
- Sodium: 139mg
Some Healthy Packaged Snacks on the Current Market
All contain ≤800kj (190kcal) per serve
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