A recent survey of 2,000 women revealed that one in seven women eat five or more sugary or salty snacks per day, and 54% ate unhealthy treats at least 2 or 3 times a day.
The key to snacking is to plan for your snacks by adjusting the size of your meals and not adding to your daily calorie quota. There are a whole host of nutritious and healthy snacks that will keep you satiated for longer and keep your blood sugar levels stable through the day. One of the most important aspects of snacking is to make sure your portion sizes are controlled.
Below are some examples of snacking portions;
Nuts
They are high in protein and fibre as well as being low GI, keeping you fuller for longer. 20-25 almond kernels (151 cals)
Dried apricots
Also rich in fibre, and iron and carotenes. 5-6 apricots are 129 cals.
Apples
The pectin fibre that apples contain swells in the digestive system, ensuring you stay satiated. portion size 1 apple
Rice Cakes with peanut butter
Perfect combo of protein, fat, carbohydrates and fibre, also a good source of magnesium. Portion size 2 teaspoons peanut butter with 2 rice cakes. (176 cals).
Hummus with vegetable sticks
Hummus contains fibre, protein, vit E and iron. portion size 50g hummus with veggie sticks
Bananas
One banana supplies 15g of easily digestible carbohydrates from a mixture of sugars and starch - perfect for replenishing muscle fuel.
Red grapes and cheese
A 25g portion of cheese supplies one quarter of your daily calcium requirement as well as protein and B vitamins. portion size - 25g cheddar 80g grapes.
The key to snacking is to plan for your snacks by adjusting the size of your meals and not adding to your daily calorie quota. There are a whole host of nutritious and healthy snacks that will keep you satiated for longer and keep your blood sugar levels stable through the day. One of the most important aspects of snacking is to make sure your portion sizes are controlled.
Below are some examples of snacking portions;
They are high in protein and fibre as well as being low GI, keeping you fuller for longer. 20-25 almond kernels (151 cals)
Dried apricots
Also rich in fibre, and iron and carotenes. 5-6 apricots are 129 cals.
Apples
The pectin fibre that apples contain swells in the digestive system, ensuring you stay satiated. portion size 1 apple
Rice Cakes with peanut butter
Perfect combo of protein, fat, carbohydrates and fibre, also a good source of magnesium. Portion size 2 teaspoons peanut butter with 2 rice cakes. (176 cals).
Hummus contains fibre, protein, vit E and iron. portion size 50g hummus with veggie sticks
Bananas
One banana supplies 15g of easily digestible carbohydrates from a mixture of sugars and starch - perfect for replenishing muscle fuel.
Red grapes and cheese
A 25g portion of cheese supplies one quarter of your daily calcium requirement as well as protein and B vitamins. portion size - 25g cheddar 80g grapes.
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