It’s January and many of us are looking to be a bit healthier after the festive season. Whether you’re trying to lose weight or just want to get healthier food into your diet, experts say that low-calorie, nutrient-rich, snacks could be the key to keeping energy levels stable and avoiding overeating.
Experts at Harvard Medical School said that snacking, while often associated with being a bad habit, isn’t a problem in itself. The issue is really when the snacks are too large, are eaten too often, or are made up of unhealthy foods with little nutritional value, such as crisps or biscuits. Choosing foods like this is a “missed chance”, the expert at Harvard said.
They said: “When we choose sensible amounts of the right foods, snacking can prevent the energy dips our bodies may experience if we go several hours between meals. Snacking can also help control appetite by preventing unhealthy cravings. And, done right, snacks can provide our bodies with extra bursts of nutrients, especially when we choose snacks like fresh fruit or nuts.
“Because excessive snacking can lead to weight gain, it’s important to control your portions and choose lower-calorie, nutrient-dense snacks. For example, opt for fresh, whole foods like fruits and vegetables that provide essential vitamins, minerals, fibre and antioxidants. Reach for small quantities of high-protein snacks like nuts, cheese, and beans, which can make your snacks more satisfying and keep you full longer.
“And opt for whole-grain versions of bread or crackers. You can try out some smart snacking strategies like portioning out your snacks ahead of time and making an effort to eat mindfully by savouring the flavours, colours and textures of your snack.”
Tips for assembling healthy snacks
The experts at Harvard said the most healthful and satiating snacks contained a combination of protein, fat, and carbohydrates. While that might sound complicated, they said, for example, a handful of whole-grain crackers (carbohydrate) with some low-fat cheese (protein, fat) and a small amount of dried fruits (carbohydrates) “provides all three macronutrients”.
They said: “With a little planning and the right ingredients, you can create quick, nutritious options that will keep you energised throughout the day. These simple tips can help you assemble satisfying snacks that are good for your body.”
The experts’ tips were as follows:
Prep healthy options like fruit and veggies by keeping them washed and ready. You can store your prepared produce in containers in the refrigerator to make your snacking choice easier.
Prioritise minimally processed whole foods.
Plan ahead so when hunger strikes, you’re ready with something healthy.
Experiment with different food groups. Try combinations like yoghurt with berries, carrots with hummus, or bananas with peanut butter. These combos are balanced, satisfying snacks.
Keep temptations out of sight by storing unhealthy snacks in harder-to-access areas of your kitchen. Or commit to not keeping unhealthy snacks in your house so they don’t tempt you. Make sure that healthier options, like fruits and vegetables, are within easy reach.
Stay hydrated throughout the day. Drink water or unsweetened tea instead of sugary drinks.
Ideas for low-calorie snacks
The experts at Harvard said each of the below ideas provided roughly 150 to 200 calories.
- One banana, sliced and spread with one tablespoon of peanut butter
- One medium apple or pear with 12 almonds
- One cup of grapes or cherry tomatoes with one string cheese
- One cup of raw carrots, broccoli florets, cherry tomatoes, or bell peppers with two tablespoons of black bean dip or 1/4 cup hummus
- 1/2 cup edamame (soybean in the pod)
- One cup of tomato soup with five whole-grain crackers
- Six ounces plain Greek yoghurt with 1/2 cup fresh or frozen berries and a sprinkle of granola
- 1/4 cup trail mix containing dried fruit, dark chocolate, and walnuts
- One small slice of whole-grain flatbread with one tablespoon of almond butter and one teaspoon of fruit spread
- 1/3 cup rolled oats cooked in one cup of milk with cinnamon
- Three cups air-popped popcorn with two tablespoons of shredded parmesan cheese
- One hard-boiled egg and 12 almonds
- Fruit smoothie blended with one cup of milk, half of a small banana, and 1/2 cup of berries
- Five whole wheat crackers and one ounce of cheddar cheese
- One half of a small whole-wheat tortilla with two slices of turkey, tomato and a few slices of avocado
Because calorie counts can vary from product to product, it’s always a good idea to check the Nutrition Facts label and adjust your serving size accordingly, the Harvard experts concluded.