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Healthy Snacking

7 Tips for Snacking Smarter:

1. Choose Nutrition.
The best snacks are derived from nature. Fresh fruits, vegetables, whole grains and nuts provide energy and essential vitamins and minerals.

2. Eat regularly and often.
It is easier to manage your hunger when you make better food choices. Being prepared by having healthy snacks on hand can help you make the right choices when hunger sets in.

3. Focus on your fruit and vegetable intake.
By having fruit and vegetables as snacks, you’ll be well on your way to getting your two serves of fruit and five serves of vegetables each day! One serve of fruit is one medium piece, and a serve of veggies is a half a cup of cooked veg or one cup of salad.

4. Eat slow carbs not low carb.
Low glycemic index (GI) carbohydrates are more slowly digested, helping you feel fuller for longer.

5. It’s 3 o’clock and you need a pick me up.
Grab an UNCLE TOBYS Muesli Bar instead to boost your fibre intake and provide your body with wholegrain energy to fight those 3 o’clock munchies.

6. Avoid caffeine in the late afternoon.
If you’re having trouble getting to sleep, avoid having caffeine in the afternoon and evenings. Caffeine can be found in coffee, black tea, chocolate and some energy and soft drinks. Try alternatives such as herbal teas, warm milk or lemon and honey in hot water instead.

7. Keep regular with more fibre.
A piece of wholegrain toast, a bowl of high fibre cereal or air popped popcorn are a great snack option, with the benefit of fibre.

Why smart snacking is good for you

Smart snacking throughout the day, can be a positive tool for maintaining a normal weight and overall wellbeing. Snacks are important to keep your energy levels steady and your mind alert until your next meal. Follow these 10 tips for healthy snacking:

 

Children have small tummies and can’t get all their nutrient needs from just three meals. Snacking on nutritious foods helps top up their energy levels and provide vitamins, minerals and nutrients that their bodies need for wellbeing. Athletes and active people burn a lot of energy and therefore need the extra nutrients to meet the demands of their busy lifestyles.

Adults often feel a lull in energy levels so smart carbohydrate-based, low GI snacks can help blood sugar levels from hitting a low and keep you feeling energised. However, beware the intake of extra kilojoules. If you begin to snack, be sure to cut down your meal sizes to maintain the spread of kilojoules across the day.

It’s important to choose the right kind of snacks. Here are some helpful tips:

  • Choose Nutrition.
    The best snacks are derived from nature. Fresh fruits, vegetables, grains and nuts provide energy and essential vitamins and minerals.
  • Eat regularly and often.
    It is easier to manage your hunger when you make better food choices. Regular small meals or snacks, can help keep your metabolism up while lowering your overall calorie intake, helping to manage your weight.
  • Focus on your fruit and vegetable intake.
    By having two serves of fruit and five serves of vegetables each day you’ll feel a whole lot better! One serve of fruit is one medium piece, and a serve of veggies is a half a cup of cooked veg or one cup of salad.
  • Eat slow carbs not low carb.
    Low glycemic index (GI) carbohydrates are more slowly digested, helping you feel fuller for longer.
  • Are you having enough calcium?
    Women aged 19 to 50 years old should aim for 1,000mg of calcium a day – that’s a 200g tub of yoghurt and a 250ml glass of milk and two slices (40g) of cheese.
  • Have you had enough water today?
    Our body is made up of 80% water, so we need to keep constantly topping up our water levels. You should be having about eight glasses a day. To pump up the flavour, add some fresh mint, lemons or cut up a few strawberries to pop in your glass.
  • It’s 3 o’clock and you need a pick me up.
    Grab an UNCLE TOBYS BODYWISE bar instead to boost your fibre intake and provide your body with wholegrain energy to make it through the rest of the afternoon.
  • Avoid caffeine after 4pm.
    If you’re having trouble getting to sleep, avoid having caffeine in the afternoon and evenings. Caffeine can be found in coffee, black tea, chocolate and some energy and soft drinks. Try alternatives such as herbal teas, warm milk or lemon and honey in hot water instead.
  • Got the munchies?
    Grab a handful of berries! A small punnet of strawberries (250g) has only has 83 calories, and a small punnet of blueberries (150g) has only has 86 calories. An easy, delicious and nutritious snack!
  • Keep regular with more fibre.
    A piece of wholegrain toast, a bowl of high fibre cereal or low fat crackers are a great snack option, with the benefit of fibre.

For more information, visit the Australian Government’s Go for 2&5 website.