In Australia we love our snacks but are they good for us? Do you snack smart? Well, that depends on the snacks you are choosing and the quantity you eat them in. The average person should aim for one to three snacks each day.
Snacks can be grouped into sometimes foods or everyday foods. Sometimes foods are high in sugar, fat or salt and provide little nutritional value. Consuming these snacks regularly can increase the risk of chronic health conditions such as obesity, diabetes, high blood pressure and heart disease. They can also impact our mental health by causing spikes and drops in blood sugar levels which can lead to mood swings, irritability, difficulty concentrating and anxiety. Additionally, high fat, sugar and salt foods can cause digestives problems such as constipation, bloating and indigestion.
Some examples of sometimes snacks include:
- Fried or greasy foods, such as hot chips, fried chicken, doughnuts, pizza and mozzarella sticks.
- Processed snacks, such as chips, crackers, and chocolate bars.
- High-calorie, high-fat snacks, such as ice cream, pastries, and cookies.
- High-sodium snacks, such as salted nuts, pretzels, and popcorn.
- Processed meats, such as bacon, sausages, and deli meats.
- Packaged dips and sauces that are high in added sugars and preservatives.
Everyday snacks are the healthier option, they are packed full of vitamins, minerals, healthy carbohydrates, protein, and healthy fats. Some of the benefits they provide include:
- Maintaining energy levels: Eating healthy snacks throughout the day can help to keep energy levels stable, which can improve focus, concentration and productivity.
- Managing weight: Healthy snacks can help to reduce cravings for unhealthy foods, which can help to control calorie intake and aid in weight management.
- Supporting nutrient needs: Eating a variety of nutrient-dense foods can help ensure that your body is getting all the vitamins and minerals it needs to function properly.
- Improving heart health: Many healthy snacks, such as nuts, seeds, fruits and vegetables, are high in fibre and healthy fats, which can help to improve heart health.
- Enhancing digestion: Eating healthy snacks, such as yoghurt or fruits, can help to promote regular digestion and prevent constipation.
- Supporting immune system: Eating a diet high in fruits and vegetables can help to support the immune system, which can help to reduce the risk of infection and illness.
- Convenience: Having healthy snacks on hand can be convenient for when you are on the go or do not have time for a full meal.
- Curbing cravings: Eating healthy snacks can help to curb cravings for unhealthy foods, which can help to prevent overeating and make it easier to stick to a healthy diet
Everyday or healthy snack ideas include:
- Fresh fruit and vegetables (such as carrot sticks, cucumber slices, and cherry tomatoes) with a dip of your choice (such as hummus or Greek yogurt-based dip).
- Air-popped popcorn with a sprinkle of your favourite herbs or spices (such as garlic powder or Cajun seasoning).
- Hard-boiled eggs.
- A small serving of nuts or seeds (such as almonds, walnuts, sunflower seeds).
- Greek yoghurt with honey and berries.
- A smoothie made with your choice of fruit and yoghurt or milk.
- Rice cakes with peanut butter and a sprinkle of cinnamon.
- A small serving of whole wheat crackers with cheese or hummus.
It is important to remember that balance in your daily food intake is important. The majority of your snacks should come from the everyday snacks category. However, the occasional ‘sometimes’ snack is okay when consumed as part of a healthy balanced diet.
Need some snack-spiration? Try THIS WEEK’S RECIPE: Spiced Edamame
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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