Snacking often gets demonised for being ‘unnecessary calories’ or ‘a waste’ of calories and the temptation to stick to ridged meals is glorified. But snacking is a very important part of regular eating and serves an important purpose of the diet.
Snacking can help to:
- Maintain concentration levels
- Maintain blood glucose levels
- Maintain energy levels
- Keep you satisfied
- Provide essential nutrients
- Fuel a workout
- Recover from a workout
While snacks may not be for everyone, there is no need to avoid them/restrict if you are hungry between meals. The key is to make your snacks balanced to ensure they are satisfying you, fuelling you and nourishing you.
Try thinking of snacks as mini meals and combine foods. For example, a source of carbohydrate and protein or fats. The aim is to feel full and satisfied, your snacks don’t always need to be the same or as simple as a packet of crisps or plain biscuit. Buy hey – I’m not here to tell you what to eat, you do you.
When you snack is not too important either, if you’re hungry, have a snack. Do try to consider how close to a meal you are, and perhaps base the size of your snack on this. 2 hours before a meal is optimal time for snacking.
Snack ideas
| and | or | or | and | |
| Fruit smoothie | Nut bar | Rice cakes with nut butter | ||
| Crackers | Cottage cheese/cream cheese spread | Egg mayo | Salsa | Chopped veggies e.g., tomato, cucumber |
| Nut butter | Fruit – Banana, apple | Dried fruit/Dates | Toast | |
| Mashed avocado | Boiled egg | Oat cakes | Chopped veggies e.g., pepper, cucumber | Seeds e.g. pumpkin, sunflower |
| Mixed nuts | Fruit (dried or fresh) | Edamame beans | Seeds | Yoghurt |
| Cup ‘a’ soup | Bread roll | Crackers | Pitta bread | |
| Toast | Avocado | Eggs | Beans | |
| Biscuit | Milky coffee | Hot chocolate | ||
| Bagel | Cream cheese | Nut butter | Nuts and seeds | |
| Rice pudding or custard | Fruit | Nuts and seeds | Dried fruit |
Vegan Snacks
| or | or | or | or | |
| Hummus | Pitta bread | Oat cakes | Crackers | |
| Dried fruit | Nuts | Edamame beans | ||
| Rice cakes/crackers | Marmite | Nut butter | Vegan cheese spread | Salsa |
| Vegan yogurt | Fruit | Nuts and seeds | Dried fruit | |
| Banana | Nut butter | |||
| Salted popcorn | Dried fruit | Nuts and seeds | ||
| Tortilla chips | Salsa | Hummus | Guacamole |
High in fibre
An easy way to increase fibre in the diet is through your snacks. Snacks high in fibre will also help you to feel fuller for longer.
| and | or | or | or | |
| Fresh fruit | Nut butter | Yoghurt | ||
| Chopped vegetable sticks e.g., carrot, cucumber, celery | Hummus | Salsa | Guacamole | Cottage cheese |
| Rye crackers | Hummus | Cream cheese spread | Mashed avocado | Salsa |
| Roasted chickpeas | Tahini | Edamame beans | ||
| Dates or prunes | Nut butter | Nuts and seeds | Melted chocolate | |
| Roasted vegetable chips e.g., kale, sweet potato, carrot | Hummus | Tahini | ||
| Wholemeal toast | Nut butter | Cream cheese spread | Guacamole | |
| Oat based cereal bar | Milky coffee | Hot chocolate |
Lutrition 