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Health For Mzansi

Guilt-free snacks that are good for you

by Andrea du Plessis
9th November 2021
in My Health
Reading Time: 4 mins read
A A
Healthy, controlled snacking is good for appetite control, while providing your body with all the nutrients it needs. Photo: Supplied/Health For Mzansi

Healthy, controlled snacking is good for appetite control, while providing your body with all the nutrients it needs. Photo: Supplied/Health For Mzansi

A snack comes in handy when you feel a bit peckish in-between meals, but you have to be watchful of what and how much you eat. There are tasty but healthy treats you can nibble on without gaining weight of feeling guilty.

Most of us love snacking, however, we are often warned that unhealthy eating is associated with weight gain. It also easily contributes as many kilojoules as your energy intake from three meals, so look out for snack options of about 500 kilojoules.

Healthy treats can provide energy, decrease cravings for unhealthy food and sugar, and promote overall well-being. Photo: Supplied/Health For Mzansi

5 reasons snacking is good for you:

  • The digestive system copes better with food intake divided into small portions throughout the day.
  • Healthy snacks help to add valuable nutrients that are scarce in the staple foods we consume during main meals.
  • Snacking can help with appetite control, notably if the snacks are rich in protein and healthy fats.
  • It can support weight loss – regular eating helps maintain a fast metabolism. What you eat, of course, is as important as how much you eat.
When hunger strikes, it’s easy to grab the first thing you see or the fastest food available, but this type of eating can cause weight gain. So keep it healthy. Photo: Supplied/Health For Mzansi

Did you know?

The average person’s snacks contribute the same amount of kilojoules as their entire daily kilojoule intake from meals.

Sensible snacking

  • Portion control vs counting kilojoules:

Sensible snacking comprises healthy food items enjoyed in moderation. Check that your treats contain about 500 kilojoules or less per portion to prevent excessive energy intake that would result in weight gain.

  • When snacking derails the diet:

Late night eating and goodies purchased on the run contribute the most to unhealthy eating and excessive energy intake. Plan for these eventualities by stocking your late night snack cupboard with healthy options and carry healthy options in your handbag.

Healthy snacking can help you consume the daily levels of fruit, vegetables, whole grains, fibre, protein and micronutrients your body needs. Photo: Supplied/Health For Mzansi

5 healthy snack ideas, ideal for your handbag

500 kJ snack Ideas for your handbag
10 – 12 almondsSnacking on small portions supports appetite control due to the high protein and fat content.
5 dried prunesPrunes are packed with antioxidants that are anti-ageing and they are low GI, so it will keep you fuller for longer.
20 g dark chocolateDark chocolate is lower in sugar than regular milk chocolate and supports mental alertness due to theobromine in the cocoa.
30 g Vital mini rice cakes – flavoured variantsThese rice cakes are made with brown rice and are gluten free, ideal for an in-between snack.
45 g lean biltongBiltong is packed with protein, iron and other minerals. A substantial snack to arrest an out of control appetite.

5 late night snack ideas

500 kJ late night snacksBenefits
Chamomile tea with 2 rice cake + cottage cheese & honeyThe combination of chamomile tea, dairy and honey is known to boost the feel good serotonin levels and calm an anxious mind.
1 medium banana + 1 teaspoon peanut butterNot only a yummy combo, but rich in potassium and protein, important nutrients for rest and recovery.
2 corn cakes + avocado and lemon pepperIdeal way to cram more omega 9 oils into your diet to support a healthy heart.
½ cup carrot sticks + ¼ cup low fat hummusThis taste combination is magic and a snack that will chase away a nightmarish late night appetite.
½ cup Greek yoghurt = 1 tablespoon blueberriesGreek yoghurt is delicious on its own and very filling due to the high fat content.

ALSO READ: 10 food tips to help you lose weight and stay healthy

Tags: Food medicineHealthHealthy lifestyleNutritionsnacksWellness
Andrea du Plessis

Andrea du Plessis

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HIV and initiation: Supporting boys through cultural rites Security fails as gangs target Eastern Cape clinics Dr Makanya blends spiritual healing with art therapy Canola oil: A heart-healthy choice for your kitchen No more pain! Tackle the torment of toothaches How smoking causes harmful bacteria in your mouth Discover delicious, healthy dishes that will make your heart sing Rediscover the joy of creamy pap with chicken livers