Healthy Snacks

• Health » Weight Loss
• Health » Nutrition

The words 'healthy' and 'snack' might seem out of place in the same sentence, but healthy snacks between meals is entirely possible. The world is awash with tempting snacks to tease our tastebuds, but once you make the switch to healthier snacks, you'll never go back. Here's how to put health back into your NZ weight loss:

1. Give yourself long-lasting energy

Snacks are an important part of daily eating for many people. They provide a bridge between main meals, preventing overeating at mealtimes and keeping your energy levels up throughout the day. You will benefit from choosing snacks that give you long-lasting energy, rather than a quick burst of energy. This will keep your blood sugar levels regulated, allowing your body to slowly absorb the food's energy over several hours, keeping your metabolism fired up and aiding in weight loss. Foods with a low GI (glycaemic index) level are oats, apples, plums, dates, raisins, wholegrain foods, wheat bran, almonds and other nuts, and pumpkin and sunflower seeds. Try:

• Low fat yoghurt
• A slice of wholegrain bread with peanut butter
• A piece of fresh fruit
• A small portion of corn-on-the-cob
• A low fat muesli bar

2. Get bonus nutrients

Make your snack a chance to add some extra vitamins and minerals to your diet. Most packaged snack foods have minimal nutritional benefit, but by making the right choices you can have a healthy, nutritious bite between meals:

• Tomato and broccoli with raw almonds (high in iron, calcium and protein)
• Slices of orange (high in vitamin C)
• A smoothie made with berries and low fat milk (high in antioxidants, vitamin C and protein)
• Carrot sticks with hummus (high in vitamin A, iron and protein)
• Celery sticks with low fat cottage cheese and raisins (high in vitamin A, protein and iron)

3. Get added fibre

Many diets in the western world today are low in dietary fibre, so snacks are also a great opportunity to add some fibre to your diet. Most healthy snack foods are made from refined and processed ingredients, meaning they're unlikely to make your body's digestive system operate effectively. You may find you suffer from constipation, diarrhea, bloating or stomach aches. For high-fibre healthy snacks, try:

• A small handful of prunes
• One weetbix with fresh apricots and low fat milk
• Fresh fruit (leave the skin on) with low fat yoghurt
• A slice of multigrain bread with low fat cottage cheese and tomato. Add salt, freshly ground black pepper and chives for flavour.

4. Go for natural sweetness

Rather than choosing a snack packed with refined sugar, go for some naturally sweet options. Beware of foods labeled as 'low fat' which may be high in sugar (check the product's ingredients to make sure sugar is not a main ingredient). Replace donuts, biscuits, cakes and fizzy drinks with:

• Cooked apple and dates
• A handful of raisins and almonds
• Fresh fruit salad
• Low fat plain yoghurt with raisins, figs and a handful of raw nuts or seeds

5. Cure those savory cravings

Many snacks are high in salt, which can lead to health conditions such as high blood pressure and fluid retention. If you have a craving for a savoury snack, try replacing chips, salted peanuts and nachos with:

• Air popped popcorn (lightly salted)
• Pita bread chips - grill pita pockets with a dab of olive oil and raw garlic on top, then eat as a dipper with hummus, carrot and celery sticks, and sliced avocado
• Raw almonds, walnuts and pumpkin seeds (not roasted or salted)

6. Choose good fats

The low fat message has been around for many years, but there are also some fats that are essential for good health. The fats to avoid are saturated fat and trans fatty acids, both of which are associated with serious health issues, including heart disease and obesity. Instead, choose foods that have monounsaturated fat and polyunsaturated fat - these good fats are found in wholegrain products, avocado, fish, soybeans and flaxseed oil. For tasty weight loss snacks, try:

• Rice crackers with homemade guacamole (mix one avocado, one tomato and half an onion, with the juice of one lemon and chilli powder, salt and pepper to taste)
• A smoothie made with fortified soymilk (essential fatty acids of non-animal origin have been added) and banana or berries
• A serving of crumbed fish with lemon juice and coriander
• Fresh or cooked fruit topped with ground flaxseeds and raisins

7. Get rid of old habits

The best way to eliminate unhealthy snacking is to get rid of unwanted snack foods and fill your cupboards with healthy snacks. If fresh vegetables, fruits and wholegrain products are on-hand, you'll reach for those and soon forget your old habits. Make sure you have healthy snack foods easily accessible at times when you're likely to crave a quick sugar fix or salty snack, such as movie nights with friends, late nights finishing essays or after your Saturday workout at the gym.

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