Sunday, August 5, 2012

Love to snack?

The good news is... snacks can be included as part of a healthy diet, if they are portion controlled. A good number to remember is 1200kJ, or 300 calories (if you are more familiar with calories). This equates to either 3 x 400kJ (100 calorie) snacks or 2 x 600kJ (150 calorie) snacks. Stuck for healthy snack ideas? Below are a handful of healthy snacks ideas.

Under 100 calorie snacks

Philadelphia Light Cream Cheese 40g mini tubs
A convenient and healthy snack, which can be served with vegetables such as carrots and celery for a nutritious munch. Extra light varieties available as well as original 'chive & onion' and 'sweet chilly philly' which still fall under 100 calories.

      100g Tamar Valley No Added Sugar yoghurt
       These delicious 100g yoghurts provide a source of calcium. There are many varieties of yoghurts in the supermarket. Always check the label and aim for a yoghurt which is low in fat and has no added sugar.  My favourite brands are Tamar Valley, Chobani Greek Yoghurt, Jalna low-fat and Vaalia.  

                  2 mandarins
Juicy mandarins are a great snack, packed full of vitamin C to ward off colds, Vitamin A for healthy eyes and fibre. Aim for 2 serves of fruit a day. 1 serve of fruit = 2 mandarins, 2 kiwifruits, 1 medium piece of fruit e.g. apple, banana

 150 calorie snacks

           30g Nuts - Almonds
A 30g serve of almonds is the "perfect handful". It can help lower blood pressure, lower cholesterol and has proven useful for weight management. Be sure to choose unsalted nuts.

30g Nuts - Mixed Nuts
           Whatever your favourite... cashews, pistachios, walnuts, pecans - all are packed full of healthy monounsaturated and polyunsaturated fats. Again, just choose unsalted nuts.  

                                       1 slice Burgen Fruit & Muesli Bread
Burgen breads are my choice if you're after low glycaemic index, delicious breads. Their fruit & muesli bread is a lovely sweet snack for winter afternoons. I suggest spreading with extra light ricotta. Other alternatives are 4 Vita Weats with 1/8th avocado and tomato. 

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