Some people are ‘bang on’ when it comes to consuming really nutritious meals but fail miserably with constant snacking. Let’s take a look at frequently asked questions from relentless snackers.

When is the best time to snack?

There are no best times for snacking. It’s really important for people to listen to internal hunger cues. A feeling of hunger between main meals should be deep within your gut; that feeling signals the need for a snack. A feeling higher up in the chest is usually an emotional desire or ‘want’ to eat, rather than a ‘need’ to eat. It’s also important to recognize thirst is often confused for hunger – so listening to internal hunger cues is important. Typically go for 2 snacks/day at about 700kJ (170 cal) per snack but make sure you aren’t thirsty first.

What balance of nutrients should I be aiming for?

Go for low GI carbohydrates with a little fat or protein; this will help keep you fuller for longer – yoghurt with sliced fruit, some dried fruit and nuts, wholegrain crackers with hummus are nutritious and healthy snack choices.

I often use snacking as an excuse to eat junk food – how do you differentiate between a snack and a treat?

When choosing a snack go for minimally processed foods, close to nature – foods like berries, nuts, low fat dairy. Treats are typically processed foods that are high in sugar and/or fat – foods like chocolate bars, pastries, cakes and biscuits. Have a treat once each week and savour it. Eat it slowly and enjoy it, after all it is a treat!

Should I plan my snacks?

People who are prepared with healthy snacks tend to avoid the charity-chocolate-box and vending machines. Being prepared means you don’t need to be tempted by poor ‘fast’ food choices. The best pre-packaged snack I know is a banana! Unpeel and have with a small handful of walnuts and go!

Can you provide snack suggestions for the following?

At home before dinner..?

A great snack to have before dinner is vegetable sticks with a little tzatziki, hummus or salsa. Grab some snow peas, carrots, capsicum, celery and dip into ¼ cup of your chosen dip. Tzatziki and hummus are a great source of protein so ¼ cup will fill you up but not spoil your dinner.

On the weekend..?

Weekends tend to be busy and social. If you are off to a party or an outdoor event, prepare a platter of nutritious goodies. Include olives, brazil nuts, almonds, walnuts, dried figs, dried apricots, sundried tomato, grilled eggplant, wholegrain crackers and some vintage cheese. A platter of fresh fruit will appeal to the kids, slice up colourful melon, berries and seasonal fruit into wedges or onto skewers.

While travelling..?

A roast chicken is a great food to take on a road trip. Strip back the skin before leaving and clean it up. A roast chicken can be thrown onto a sandwich, into a salad and is easy ‘hand food’ for kids. Grab some prepackaged salad mixes and a loaf of wholegrain bread. Fruit like apples, pears and grapes are great to have on hand, and dried fruit and nuts are great to have in the car, too. Always pack bottles of water and stay hydrated throughout your journey.

Don’t let your snacking derail your efforts to keep your diet clean. Be prepared and listen to your internal hunger cues. Often a cup of tea with a splash of skim is enough to get you through from one meal to the next, especially if you are sitting at a desk all day.

Until next time…
Eat well, be well.

Lisa Donaldson APD
4 Kennedy St, Kingston
www.FEEDinc.net