Best Snack Choices For Better Health
Snacking can be something we do without even realising it, and can often be on foods high in salt, sugar and fat. Many of these choices will hinder our overall health and wellbeing, as well as provide little in the way of energy and nutrition. Excess amounts of fat, salt and sugar can lead to an increase in body weight, raising the risk of heart disease, stroke and type 2 diabetes.
However, making healthy snack choices will help to elevate your energy, productivity and concentration. As well as this, long term health conditions will decrease in likelihood.
Healthy snacks needn’t be difficult, time consuming of expensive. Choosing foods from the main food groups will help to simplify what can sometimes seem a very complicated notion.
Fruit & vegetables
- A piece of fresh fruit: Satsuma, apple, banana, pear, peach, nectarine, handful of berries
- A small handful of dried fruit: Mango, banana, apple, pineapple, apricot, prunes
Ginger & cinnamon banana chips
Starchy foods
- Choose whole grain varieties as they will fill you up for longer: Slice of rye bread, 2 oatcakes, handful plain popcorn
- Compliment a whole grain snack with another healthy food choice: Low-fat hummus, cottage cheese
Protein
- Small handful plain nuts: Walnuts, almonds, peanuts, Brazil, macadamia, pecan
- Boiled egg
- Small handful seeds: Sunflower, pumpkin, linseed
- A slice of lean meat
- 1/2 can tuna
Milk and dairy
- Low-fat natural or Greek yoghurt
- Cottage cheese
- Compliment dairy foods with other whole grain or vegetable snacks: Rye bread, vegetable crudites, oatcakes
Chickpeas, cottage cheese & avocado on rye
Fats & oils
- Choose monounsaturated fats and polyunsaturated fats as these are beneficial for heart health and cholesterol: Avocado, plain nuts, nut butter
- Have sparingly as high in energy (calories)
Apple and peanut butter slices
Snacking tips
- Eat regular meals to avoid excess snacking on unhealthy food choices
- Drink a glass of water before each meal and snack
- Don’t buy unhealthy snack choices to decrease your temptation
- Plan your meals and snacks ahead of time
- If you are caught out and in need of a snack with limited choice available, check the label: Choose items that have 3g or less per 100g fat, 5g or less per 100g sugar, 0.3g or less per 100g salt
This factsheet is intended for adults as a general guide only and not a substitute for professional advice or a diagnosis. If you are on certain medication or suffer from a medical condition, seek individual advice from your Healthcare Professional.
