Snacks and how they fit into your diet

Friday 11th June 2010 9:40am

snacks How many times have you felt this way?

Your stomach is growling.
Your next meal is hours away.
You could indulge yourself with a snack.
You think it's best to grit your teeth and wait for your next meal.

Not so!

Although you may feel guilty about snacking, snacks aren't necessarily bad. Well planned healthy snacks can complement your diet.

Snacks are a great way to help keep your energy levels steady and your mind alert until your next full meal. However, it’s important to pay attention to what types of snacks you eat. Choosing healthy and nutritious snacks can be good for you.

Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal. Well planned nutrition plans or weight loss diets should allow for snacks to help manage hunger and reduce bingeing.

The key to this is to keep moderation and balance in mind.

Choose healthy snacks.
Select foods that satisfy your hunger and supply your body with energy and provide important nutrients.
According to the Australian Guide to Healthy Eating, a snack for an average adult is around 600 kilojoules. However, this may be less for people who are watching their weight or much more for active children and athletes, because everyone has different energy needs. The average person shouldn’t need more than 2 snacks each day.

Choose snacks from these food groups:

Fruits and vegetables - Eating fruits and vegetables provides a feeling of fullness with little to no fat and only a small number of calories. On top of that they are good for you providing vitamins, minerals, fibre and other nutrients.
Whole grains - Whole grain snacks are rich in fibre and complex carbohydrates, which give you energy with staying power. Look for low fat wholegrain snacks.
Nuts and seeds - Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it's mostly monounsaturated, the healthy kind. Nuts and seeds are high in calories so don't eat them in large quantities.
Low-fat dairy products - Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for low-kilojoule or "light" varieties.

Snack suggestions

Add fruit and/or yoghurt to reduced fat milk and blend them together to make smoothies.
Fresh fruit and vegetables, dried fruit or an occasional handful of unsalted nuts make a good snack.
Fruit bread and wholegrain bread or toast with healthy spreads such as avocado or low-fat cream cheese, makes a filling, healthy snack.
Eat some low fat yoghurt with fresh fruit.
Choose wholegrain breakfast cereal with reduced fat milk.
Fruits such as oranges and grapes make delicious frozen snacks.

This information is not intended as a substitute for qualified medical advice. Please consult a properly qualified health care practitioner.