How to snack like a nutritionist
If you have ever wondered what to eat in between meals to help you manage your hunger and energy levels throughout the day, this is the blog post for you!
The three components of a healthy snack
I talk about this a little in my post about smoothies but basically there are three components which will help
Protein helps to switch off hunger signals while fat and fibre take a while for the stomach to digest, thus helping you feel fuller for longer. You want to combine protein with either fat or fibre, or both for slow releasing energy.
- Drink a glass of water before and/or after each meal and with you snacks
- Eat your meals and snacks slowly, savouring every bite. Eating slower can help you pay more attention to how full you are.
What to choose
Here are some examples to help you choose a good snack. Mix and match!
- Nut butter
- 1 slice wholemeal bread/wrap/crackers
- Rolled oats
- Olive oil
- Nut Butter
This is just a guide to help inspire you to create healthy snacks and is certainly not an exhaustive list.
1 boiled egg with 1 slice of wholemeal bread/small salad
Small serve of Hommus with vegetable sticks
Leftover roast chicken in a small salad wrap with avocado
Edamame beans, slivered almond and avocado
Blanched green beans/brocolli with an avocado dressing and almonds
Boiled egg on sourdough with avocado and lemon juice
1/4 cup tinned beans with wholemeal toast/salad
Popcorn with olive oil and salt/herbs
Handful of nuts
Greek yoghurt with a small handful of berries and nuts
Small fruit smoothie with milk, yoghurt and banana
Banana with 1 tablespoon Peanut Butter
Small serving of oat porridge with fruit
Chia pudding with nuts/greek yoghurt
Wholemeal cracker, fruit and nut butter
Food court snacks
Balanced snacks you can easily find in your average food court:
- Salmon, brown rice and avocado sushi roll
- rice paper roll with meat/tofu and veggies
- small salad (with protein incl)
- small yoghurt with fruit
- small smoothie
Here is a link to appropriate serving sizes and also some more nutrition information.
Can you think of some healthy snacks? Get creative and leave a comment with your favourite snack ideas at the bottom of this post!
The I28 Challenge
This post was written in response to questions received from participants in the I28 Challenge in Albury/Wodonga.
The I28 Challenge was created by Jai Forster for people in Albury/Wodonga. It is not a challenge that measures you against anyone else. It challenges you to learn something new. Testing your current level of awareness with movement & well being. The program includes 28-Days of focus, where you aim to come out the other side as a new “dialled in” version of yourself.
- 28-Days of Unlimited Infinity Training sessions
- Private Facebook accountability and support
- Goal setting and mindset strategies
- Nutritional guidelines and support
Jai is the owner at Anytime Fitness Albury, North Albury & Wodonga and founder of Unlimited Fitness and Infinity Training. Jai is on a mission to make health and wellness a priority on The Border and decrease the incidence of mental health issues of people in regional areas. He wants to see a reduction in suicides, especially in men.
Jai has 19 years experience in the fitness industry including:
B.App. Sci (Human Movement)
2 x Age Group Australian Triathlete of the Year (‘99 & 2000)
Unlimited PT: Health and Wellness Business of the Year (Boroondara 2006)
2 x Age Group World Triathlon Champion (2009 & 2010)
National PT coach for Anytime Fitness Australia (2013 & 14)
Anytime Fitness National Project Manager for Operations (2014-2017)
2017 Filex Presenter (International Fitness Industry Convention)
DISCLAIMER:: All material and information provided by Positive Eating is intended to be of a general nature only and does
not replace specific individualised advice from a Medical professional or qualified Dietician. It is made available on the
understanding that it will not be used in lieu of professional advice, always consult a healthcare professional before
making significant diet or lifestyle changes.