Healthy Snacking & Weight Management

Healthy Snacking & Weight Management

Author -  Jenna Walker - Nutritionist

When managing your weight, healthy snacking is an important way to make sure you still get a range of essential vitamins, minerals and nutrients over the day.

The focus when it comes to snacking should be on filling in any nutrient gaps in your diet that your main meals may not cover and boosting your fruit, vegetable, calcium or healthy fat intake. Many people will choose to eat small regular meals when they are managing their weight which makes healthy snacking all the more important when planning your meals for the week.

We’ve come up with these healthy snacks under 150 calories to help you get inspired.

  • 1/2 cup of fruit with 1/2 cup of low fat yoghurt (about the same amount as one standard pottle).
  • 2 Thin Grain Wafers topped with an 85g tin of tuna, chicken or salmon in springwater.
  • Egg Muffins – mix together 1 egg, 1/2 a diced tomato, 1/4 cup cooked spinach and three 1cm cubes of reduced fat feta in a standard muffin tray and bake.
  • Mini Bircher - in a transportable container add 3 Tbsp rolled oats, 2 Tbsp of reduced fat plain unsweetened yoghurt and 2 Tbsp of blueberries – leave to soak and enjoy at morning tea time either cold or warmed in winter time.
  • A piece of fruit and 10 almonds for a healthy on the go snack.
  • 2 diced tomatoes and 2 Tbsp of crumbled reduced fat feta – mix together for a flavoursome afternoon snack.
  • Healthy Guacamole - mix 2 Tbsp of avocado with 2 Tbsp of low fat cottage cheese and serve on top of 2 Thin Grain Wafers.
  • One low fat yoghurt pot topped with 10 almonds.
  • Peanut Butter Wafer Sandwich - spread 1 Thin Grain Wafer with 2-3 tsp of natural peanut butter (without added sugar or salt) and top with another Thin Grain Wafer for a tasty healthy treat.
  • Crunchy Chickpeas - toss 1/2 cup of tinned chickpeas (drained) in 1 Tbsp lemon juice and mixed herbs of your choice – bake in the oven until crispy.
  • Natural Popcorn - 1 cup of air popped popcorn - nothing added.
  • Cucumber Tasters - top 5 slices of cucumber with a teaspoon of reduced fat cream cheese and a small slice of smoked salmon - top each taster with another slice of cucumber - a great snack for when you feel like grazing. 
  • Carrot Sticks - cut 1 large carrot into sticks and measure out 3 Tbsp of plain or garlic hummus for dipping