One of the problem areas in our diets, that many of my clients find difficult, is snacking.
They’ll serve themselves up healthy meals, yet fall down in between. Many popular snacks; chocolate, chips, muffins, pastries, biscuits, cakes, sweets, lollies, crackers and other ‘junk’ foods are not helpful when you’re trying to drop a dress size or two. They are high-calorie content yet low in nutrition, giving them poor nutrient density. In our sedentary culture, we can’t afford to eat so many calorie packed foods that offer little in the way of vitamins, minerals, antioxidants and fibre.
Here are 10 snacks under 100 calories to help you stay on track with your weight management.
Healthy Snacks – Because we love nourishing our bodies!
100g yoghurt
Choose as natural a product as possible. The less additives, the more you’ll benefit from the health properties. Natural yoghurt is a great source of healthy bacteria, calcium, protein, phosphorous, vitamin B12 and magnesium. Country Valley Products are my choice. You wont eat a yoghurt that tastes better. True story.
14 raw almonds
I know what you’re thinking: “14? What’s with being so exact?”. Good calorie control is all about portion sizes and 1 almond contains about 7 calories. You do the math.
Almonds are super nutritious being a great source of healthy fats and containing a variety of vitamins and minerals. They are great to nibble on and, because they take ages to chew, 14 almonds is plenty!
1 carrot & 2 tbsp hummus
Fresh carrot sticks dipped in hummus is an excellent snack, especially if you love a good nibble. One carrot contains more than enough of your body’s daily vitamin A needs and hummus is a very healthy dip that’s low in saturated fat.
1 banana
Bananas are great. They’re portable, have their own biodegradable packaging and are packed full of nutrition. Keep a bowl of them in your office at work or if you’re wandering over to the mall for an afternoon tea break go buy yourself a banana instead of a chocolate bar.
Feta, tomato & basil stacks
This one’s a little fiddly but totally worth it. Slice up 30g of reduced fat feta, and one small tomato. Place 1 slice of feta onto 1 slice of tomato and top with a fresh basil leaf. Do this with the remaining slices. Enjoy!
95g can of sundried tomato and onion tuna
A great source of protein and omega 3, a tasty little tin of tuna is a handy, healthy snack. Keep a few in your desk draw for those times when you’ve really got the munchies.
Peanut butter on cruskits
Spread 1/2 tablespoon of natural peanut butter (this means that peanuts is the only ingredient) on 2 cruskits.
Small cappuccino with skim
A great way to get your dairy for the day in. Milk is a good source of protein, vitamin B12, calcium and magnesium. Plus, caffeine does have a appetite suppressing effect and can curb off hunger for the afternoon to get you through till dinner. Please note that two espresso coffees a day contains approximately 300mg of caffeine and you don’t want to be consuming any more than this for good health.
Not So Healthy Snacks – Because sometimes chocolate is necessary…
2 Freddo Frogs
Please note, this isn’t referring to the big fundraiser ones, it’s two of the small (10g each) frogs. Not great for your blood sugar levels or for curbing hunger later on in the day, but if you must, you must, so you may as well do it wisely.
1 Tim Tam
Office morning tea? Well, you may have one chocolate biscuit or two smaller non-chocolate ones. Again, not great for appetite control or your blood sugar levels but if you’re feeling like participating then go ahead and enjoy without derailing your weight loss efforts by sticking to the portion.
If you’re keen for a healthy yet very decadent treat for 130 calories, you might like to try my Quinoa and Linseed Balls. They are packed full of fibre, healthy fats, vitamins and minerals. Delightful for afternoon tea or post workout.
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