The times between your main meals, like morning tea, afternoon tea or supper are great times to enjoy different foods. If you find yourself getting hungry between your main meals then snacks are a good way to help cure your hunger and to also stay on top of your health goals. However, snacks are usually considered to be more of a ‘sweet’ option or a little ‘treat’, which is completely fine and understandable. However, these options should be chosen in moderation as they can provide us with a lot of energy quickly but can soon have us feeling tired and burnt out for the rest of the day, so they should be eaten and enjoyed every now and then and if you’re making snacks, let’s make them healthy, fun snacks!
So, what exactly should we look for in a snack?
- A slow release of energy to help us feel full until the next meal
- A chance to squeeze more core food groups, vitamins and minerals into your diet
- A small hit of protein, carbohydrate, or healthy fats
- A treat option (in moderation)
Choosing a snack that has ‘low GI’, meaning a ‘slow release’ in energy will help with feeling tired and slumping especially around that afternoon times where people generally start to slump. Enjoying plentiful of snacks means that you have a chance to increase certain vitamins and minerals into your diet which can impact your overall health. Working with a dietitian one on one to figure out where some certain nutrients may be lacking in your diet can show the importance of including some healthy snacks.
If you are really struggling with feeling hungry in between meals, then a really good idea is to try to incorporate some protein foods as your snacks. These can be options such as low-fat yoghurt, cheese and crackers, boiled eggs, tinned fish, and beef jerky. Protein has been shown in studies to have the most effect on our appetites and has been shown to keep us feeling fuller for longer!
What are some good examples of healthy snacks?
- Fruit – Provides a slow release of energy and most fruits taste delicious! Aim to try some new fruits or stick to the ones you really like
- Dairy – Provides protein to help us feel fuller, calcium for strong bones and other important nutrients to help our bodies function
- Healthy fats – Snacks like a handful of nuts or tinned fish are good snack examples for healthy fats which has been shown in research to help with our heart health!
- Veggie sticks & Dip – Vegetables provide us with a lot of nutrients to help our body work properly daily. Instead of having biccies & dip try some of your favourite veggies with dip to give us more vitamins and minerals.
Hot Tip: Use fruit that is in season and skewer them for some easy, tasty fun snacks.
Here is a link to a helpful resource for support workers and some light reading:
https://www.baker.edu.au/-/media/documents/fact-sheets/baker-institute-factsheet-healthy-snacks.pdf
This resource includes healthy snack options alongside brands used in Australia.
Ok, let’s jump over to this week’s recipe!
If you have any questions about your diet or would like one-on-one dietary advice from your Able Dietician, send us a message letting us know what you’re after and we’ll be in touch to help you achieve your goals!
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