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Snack time

Snacks are really ‘mini meals’ and it pays to think of them like that. And different occasions call for different snacks.

Nutritionist Zoe Wilson has this advice: “The right snack is something that’s good for you, but that’s going to satisfy you, too. The type of snack you choose will depend on where you are, what you are doing, what’s available and how much time you have to prepare and eat it. Snacks are important because they prevent you from getting too hungry and then overeating at your next meal.

“Ideally, choose snacks that are high in fibre and protein to fill you up, and that also provide other nutrients such as vitamins, minerals and omega-3 fats. Here are some ideas to get you started.”

On the couch

Serve the right portion of these comforting snacks then take that to the couch, so you don’t munch more than you need!

  • 1 cup fruit salad with 100g tub low-fat vanilla yoghurt has protein, calcium and fibre and around 450kJ.
  • 1 slice pumpernickel bread with 1 tablespoon extra-light Philly Spreadable and a slice of smoked salmon. You’ll get omega-3 fats, 9g protein, 2.3g fibre and only 518kJ.
  • A strawberry smoothie (200ml skim milk, 2 tablespoons low-fat yoghurt and 1 cup strawberries) has 570kJ and 10.5g protein.
  • Nibble on 3/4 cup dry Sultana Bran Buds. With 470kJ, 2.8g protein and 5.3g fibre, this will help satisfy a sweet craving.
  • 1 slice fruit bread with a thin spread of reduced-fat table spread. It’s low-GI and contains some fibre.

Car trips

Easy to find on the road or pre-pack, easy to store and easy to eat! Try these handy snacks for the car.

  • A Be Natural fruit and nut trail bar has 477kJ, 2.4g protein and 4.2g fibre.
  • 15 raw almonds make a filling snack with 455kJ, 3.6g protein and 1.6g fibre.
  • 30g pack Mainland On the Go tasty light cheese and crackers. This handy snack has 462kJ, 7.3g protein, 5.7g fat and 180mg calcium.
  • A small bunch of grapes – easy to munch in the car with minimal mess and only 334kJ.
  • Two fresh dates have only 214kJ and 1.4g fibre, guaranteed to satisfy a sweet tooth.

For your handbag

These convenient bites won’t create mess in your bag, and you’ll always have something handy to nibble on.

  • 1 mandarin has 173kJ, 1.3g fibre and is a great source of vitamin C.
  • Nibble on 30g trail mix with 524kJ, 2.7g protein and 2.2g fibre.
  • 5 dried apricot halves are low-GI (GI 30) with 2.3g fibre and only 276kJ.

For your desk drawer

Pick snacks that don’t need refrigeration and are good ‘brain food’ to get you through the day!

  • A 290g tin Campbell’s Country Ladle Minestrone soup has only 459kJ and a huge 4.6g fibre.
  • A small tub diced fruit in natural juice has around 350kJ and 1.5g fibre.
  • 1 McVities dark chocolate Digestive biscuit. Get a fibre boost with your chocolate hit – one biscuit has 1.3 g fibre.
  • 2 multigrain Ryvitas with 1 teaspoon peanut butter on each contains 564kJ, 3.9g protein and 3.7g fibre.
  • 95g tin tuna in spring water with a piece of toast has 564kJ, 14.8g protein and memory-boosting omega-3s.
  • 1 sachet Uncle Tobys Quick Oats made with water has 484kJ and 2.2g fibre per sachet.
  • 20g ABC (raw almonds, brazil nuts and cashews) nut mix has 523kJ, 3.4g protein, 11.5g fat and 1.5g fibre.
  • 2 Sunrice apple and cinnamon rice cakes topped with 1/2 medium banana (mashed) have 536kJ and 1.5g fibre from the banana.
  • 1/2 cup high-fibre cereal flakes with 1/2 cup skim milk gives you around 600kJ, with protein and fibre to fill you up and carbohydrate to give you energy.

Pre and post gym

Get the most out of your workout with these protein- and carb-packed snacks.

  • Pre-gym: 1 slice white toast with 1 small banana has 600kJ, 4.1g protein and 28.8g quick-release carbohydrate.
  • Pre-gym: 1 medium banana has 420kJ, 21.8g carbohydrate and 1.9g protein.
  • Post-gym: 1 slice multigrain toast with 2 teaspoons peanut butter has 514kJ, 15g carbohydrate and 4.5g protein.
  • Pre-gym: 250ml glass no-added-sugar orange juice has 350kJ and 18.8g carbohydrate.
  • Pre-gym: Nice and Natural original nut bar (32g) has 673kJ, 5.5g protein and 11.6g carbohydrate.
  • Post-gym: 170g tub low-fat yoghurt with 1/4 cup muesli and berries provides 630kJ, 9.2g protein and 315mg calcium.
  • Post-gym: 1 glass Milo (200ml skim milk with 1 tablespoon of Milo) has 650kJ, 1.3g fat, 9.8g protein and 23.1g carbohydrate.
  • Pre-gym: 1 crumpet with 1 teaspoon honey has 430kJ and 21g carbohydrate.
First published: Sep 2014



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