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Guilt-Free Snacks

24-05-2022

2022

Weight Loss articles and diets

Need a snack to see you through till dinner? Here are 15 satisfying options that won't expand your waistline. Good Health; issue 0213; p098 - 100; Text Available

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caption98 gooddiet. Need a snack to see you through till dinner? Here are 15 satisfying options that won’t expand your waistline, says dietitian Vanessa Schuldt gm0213snap98.pdf Page 98 12/12/2012, 12:23:36 PM

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caption99 It’s a no-brainer that you need to slash kilojoules to lose weight. But that doesn’t mean you need to cut out mid-meal snacks. In fact, if you go without snacks it can increase the likelihood of falling off the bandwagon. The key to mid-meal snack success is to fi ll up on lower-kilojoule snacks that satisfy your hunger. That means embracing snacks rich in fi bre, protein and water, components that promote satiety, the feeling of fullness. We’ve come up with 15 tasty mid-meal snacks that will fi ll you up. They contain less than 600kJ – the ‘gold standard’ limit for a snack. Bon appetit! 1 EDAMAME (fresh, salt-boiled soy beans in the pod) Per 100g (edible portion): 510kJ, 10.9g protein, 5.2g fi bre. With a good source of protein and fi bre, edamame is a satisfying snack. Find them in the frozen section of most Asian grocery stores. 2 CAMPBELL’S COUNTRY LADLE MINESTRONE, MUG SIZE Per 290g serve: 470kJ, 5.9g protein, 4.3g fi bre. This vegetable-based soup boasts water, protein and fi bre, so it ticks all the right boxes for a fi lling snack. 3 EDGELL 3 BEANS & CORN + BALSAMIC VINEGAR Per 150g serve: 533kJ, 6.5g protein, 10.4g fi bre. With the convenience of a fork and a sachet of dressing, it’s a fi bre-loaded snack to slip in your bag and eat anywhere. 4 JOHN WEST TUNA TO GO, TUNA DIP WITH WATER CRACKERS, SWEET CHILLI Per 61g serve: 595kJ, 8.1g protein, fi bre unknown. It’s a protein-packed snack you can conveniently keep in your offi ce drawer. 7 BLACK SWAN FARMER’S BEST BEETROOT TZATZIKI DIP WITH LIGHTLY STEAMED BROCCOLI Per 40g dip + ¾ cup broccoli fl orets: 351kJ, 5.4g protein, 2.9g fi bre in broccoli (fi bre in dip unknown) Save those leftover steamed vegies for a fi bre-boosting snack to enjoy between meals. 8 PARTNER FOODS CHIC NUTS, ROASTED CHICKPEAS, LIGHTLY SALTED Per 25g snack pack: 399kJ, 5.2g protein, 4.1g fi bre. These crunchy snac

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caption100 BEATERS Here’s how protein, bre and water help tame the appetite beast. Protein triggers the release of certain satiety-signalling hormones that tell your brain the stomach is satis ed. Low-fat milk, yoghurt, eggs, sh, lean meats and legumes are all protein heroes to include as part of your main meals and mid-meal snacks. Soluble bre, found in oats, barley, legumes, fruits and vegetables, forms a thick gel in the stomach. This slows the rate at which food leaves the stomach, thereby enhancing fullness. Insoluble bre, found in wholegrain foods, wheat/ rice bran, legumes, fruit and vegetable skins, nuts and seeds, has a bulking e ect which gives a feeling of fullness. Foods with a high-water content, like vegetables, fruits such as berries and citrus fruits, and broth-based soups, extend the stomach and make us feel full. So drink a large glass of water before each snack and meal and enjoy plenty of water-dense foods each day. 14 CHOBANI GREEK YOGHURT, FAT FREE STRAWBERRY Per 170g serve: 551kJ, 12.8g protein, fi bre unknown. It’s thick and creamy, yet it contains negligible fat and twice the protein of regular yoghurt. + 15 FRESH PEAR CHOPPED MIXED THROUGH LOW FAT VANILLA CUSTARD Per 1 small pear & ¼ cup custard: 538kJ, 3.3g protein, 4.2g fi bre. The combination of protein, bre and water in this snack will work wonders to ll the void in your stomach. 10 KELLOGG’S SULTANA BRAN BUDS Per 30g serve: 420kJ, 2.6g protein, 4.7g fi bre. Pop some in a zip-lock bag for a crunchy and satisfying high- bre snack to enjoy anywhere. 13 SUN HEALTH FOODS PROTA PLUS APRICOT & ALMOND BAR Per 40g serve: 498kJ, 10g protein, 6.2g fi bre. The substantial protein and bre content comes naturally from the dried apricot, almond and soy protein ingredients. + 11 NESTLÉ SOLEIL DIET PASSIONFRUIT YOGURT TOPPED WITH KELLOGG’S ALL