Are you constantly reaching for the chips, chocolate and cookies? After a year of spending more time at home, you might find you’ve been snacking more between meals. It could be because you’re bored or just because food is within your grasp. Either way, it’s ok to snack. But if you’re concerned your snacking habits aren’t as healthy as they could be, we’re here to help with our healthy filling snacks.
What’s a healthy snack?
Stopping snacks altogether is unrealistic and unhelpful during this time of uncertainty. It’s likely to leave you feeling deprived and unsatisfied. Being at home more often can lead to increased snacking.
The aim is to be mindful about your snack choices. So, when you’re planning healthy filling snacks, remember:
- Stick to your planned meal and snack times. Missing a meal may drive you to having too many snacks or overeat at your meals.
- Aim to chose higher protein, higher fibre, lower carb and lower glycemic index (Low GI) foods. These foods have been shown to help curb appetites.
Quick and simple snacks ideas
Here are some healthy snack choices you might want to try.
- 40g unsalted mixed nuts + 1 rye cruskit and sliced avocado with pepper to taste
- 1 wholegrain crispbread (such as a vita-wheat) with reduced fat cream cheese or peanut butter
- A boiled egg
- A small tub of high protein plain yoghurt with fresh or frozen berries
- A slice of cheese on a rice cake.
And plan ahead. Even if portions are small, research shows people consume an extra 600 calories a day (2400kj) by eating out of habit and not planning.
A healthy fibre-fuelled snack
Looking for a quick and easy snack? Why not try making your own hommus at home? It would go great with all that sourdough you’ve been baking. 😉
This is an interesting take on the usual hommus – the red lentils can be substituted for chickpeas if you prefer (and if they are canned, you can skip step one, just give the chickpeas a rinse under water). Pair this dip with some wholegrain crackers and veggie sticks (such as carrot and celery).
Red lentil hommus recipe
Prep time: 15 min
Cooking time: 10 min
Number of serves: Three
Recipe courtesy of Stevie Raymond, Accredited Practising Dietitian. For more recipe ideas, visit the Dietitians Association of Australia smart eating recipe collection.
- 1 cup water
- 1/2 cup red lentils
- 1 clove garlic (finely chopped)
- 1 tablespoon tahini
- 1/4 of a lime (juice only)
- Place water and red lentils in a medium sized saucepan and bring to the boil on high heat. Once boiling, put on low heat until the majority of water has evaporated (stirring occasionally so the lentils don’t stick to the pan). Put mixture aside in a separate bowl to let cool for a few minutes.
- Once cool, put the lentil mix and remaining ingredients in a blender. Pulse the blender until the desired texture is achieved. Season to taste.
- Serve with wholegrain crackers, pita chips or veggie sticks.
Nutrition information (per serve)
- Energy: 671kj (160 calories)
- Protein: 9g
- Total fat: 5g
- Carbohydrates: 17g
- Saturated fat: 1g
- Sugars: 1g
- Dietary fibre: 4g
- Sodium: 10mg
20th May 2020 at 3:43 pm
Snacking increases the number of times a day that food is trapped between teeth and inside pit and fissure developmental faults in back teeth where brushing cant reach and resident plaque bacteria are generally available to change any carbohydrate to acid demineralisation of these surfaces which are more likely to exceed remineralisation each day and so more likely to eventually develop cavities unless care is taken to avoid carbohydrate rich food or chew a sealant food like cheese before eating to block more food being trapped and even chewing fibre like celery after eating to force saliva into trapped food to dilute any carbohydrate, neutralise acid and aid remineralisation which can be helped by removing trapped food from between teeth after eating so saliva has easy access between teeth
31st December 2020 at 2:18 pm
Have you heard of punctuation?