Smart Snacking

Eating a snack or two between meals can curb hunger and can also help you get in all the nutrients you need. However, it's important to pay attention to what types of snacks you eat. Smart snacking is all about choosing healthy, nutritious snacks and portion size. Remember a snack is just that – a snack! It's not supposed to be the same size as a main meal. Think of the size of a piece of toast or a tub of yogurt, that's about the size a snack should be. If you are active, your snacks may need to be a bit bigger.


Your body processes food at it’s own pace and gets hungry when it needs more fuel. You need fuel to stay alert and functioning well. When you don’t eat enough, your body will remind you with hunger pains. If you can feel the hunger pains, reach for the snack. If your stomach doesn’t really feel hungry, drink a glass or water or go for a quick walk to take a break. If you are actually hungry, it means that your blood sugar levels are falling, and your brain is telling your body to find food to increase the blood sugar. Although you might be craving sugar, what your body really needs is some carbohydrate, and the best carbohydrate is slowly digested or low GI, as this will maintain blood sugar levels for longer. Some smart snack options:


  • Fruit is one of the most convenient snacks, and full of nutrients. Bananas are one of the best options

  • Low fat yoghurts or light cottage cheese taste great and provide calcium

  • A piece of wholegrain toast, a bowl of high fibre cereal or low fat crackers are a great snack option, with the benefit of fibre

  • For a savoury snack, dip wholegrain crackers into hummus, low-fat dips or salsa

  • Look for sorbets, ice blocks or low-fat ice cream in small portions that fit the less than 600kJ snack guidelines

  • A smoothie with blended strawberries, low-fat milk and yogurt, is a refreshing and filling snack

  • If you're craving chocolate, try instant, low-kilojoule, hot chocolate, It's sweet and satisfying! If you must have chocolate, have dark chocolate and only a small portion.

  • Look for individually wrapped snacks like low-fat cereal bars, dried fruit packs and air-popped popcorn

  • Toss Grapes In The Freezer For An Easy Snack. You’ll get a lot of sweet satisfaction for just a handful of calories.

  • Nuts are an easy way to get some healthy fats and protein to keep you full and going through the day.

  • Just have a hard-boiled egg (and maybe some pepper or other spices for fun and added flavor) for a snack and you’ll be getting a good shot of monounsaturated fats, omega-3s, and protein to keep you going for the rest of the day.

“Attitude is a little thing that makes a big difference.”
— Winston Churchill...

“Attitude is a little thing that makes a big difference.” Winston Churchill