Healthy Snacks

Are you bored, hungry, or craving something sweet to eat between meals?  Do you want to eat some chocolate or a pastry, but know that you really should try healthy snacks?

Why Should I Eat Healthy Snacks?

Snacking between meals used to be frowned upon.  There is now a better understanding about our metabolism, insulin and blood glucose (sugar), so it is now accepted that healthy snacks eaten between meals can be part of a healthy lifestyle, as long as the snacks are high in fibre, and low in fat, sugar and salt.

Eating healthy snacks in the form of nutritious foods will provide vitamins, minerals and nutrients that bodies of all ages need for good health.  Not everyone is the same, and we all snack for different reasons.  Snacks don't need to be too big - just enough to keep you going until the next meal.

Children are continuously growing, expending energy and only have small stomachs to hold food.  They are unable to fit in all the food they need to last until the next meal.  Small snacks between meals will help top up their energy levels.  Too many snacks can fill them up for their main meal, so make sure they have time to get hungry before lunch and dinner.

If you are aiming for healthy weight loss, then eating regularly throughout the day using healthy snacks will help curb your appetite.  Low carb snacks or protein-rich snacks help you to feel full longer, and make it easier to resist those less-healthy snacks.  Your metabolism will keep ticking over at a constant rate, and you won't get that mid-afternoon slump that people who eat sugary snacks get.

If you are an adult, and you don't need to lose weight, healthy snacks can still help you keep your energy levels up during the day.  Low GI (glycemic index) foods will stabilize your blood sugar levels between meals, and will help you resist reaching for the high sugar and high fat snacks that are not part of a healthy diet.

What Are Some Healthy Snacks To Eat?

Snacks that are high in fibre, like fruit and wholegrains are healthy snack choices.  So are low fat dairy foods and lean protein sources.  During the day it is a good practice to drink water regularly.  This will keep you hydrated, keep away headaches and help fill you up.  A good idea for children is to put bite-sized healthy snacks in zip-lock bags for them to take to school for morning and afternoon tea.  For adults working towards weight loss when you crave chocolate, have a low joule hot chocolate instead.  For savoury healthy snacks, try raw vegetable sticks or wholegrain crackers dipped in hummus or salsa.

Other suggestions:

• Fresh fruit - cut it up (you are more likely to eat it)
• Fresh fruit salad
• Low fat yoghurt
• Cheese spread or peanut paste in celery sticks
• High fibre muffins and crumpets
• Fruit toast
• Air-popped popcorn (no added salt)
• Hard boiled egg
• Tuna on rye bread
• Mug of soup with a slice of wholegrain toast
• Small handful of nuts - walnuts or almonds (stay away from salted)
• Cottage cheese with fruit (dried or fresh)

Remember, you are human and if you want a piece of chocolate or a pastry as a snack, then have it. You simply need to balance such occasional treats with everyday healthy snacks.