bookmarkCategory: Eating wise

Why go for healthy snacks? 

If you’re still growing, you may feel hungry between meals. 

You may need a few extra snacks throughout the day, but don’t want to blow your money on sugary, salty or high fat snack foods. They are just a quick fix that won’t serve you well. 

Go for quality over quantity for hunger busters.

Which foods make great snacks?

• Snacks need to be quick, easy, tasty and not cost too much
• Fresh foods make better value snacks as they are more nutritious and filling
• Foods that are have some protein or fibre will be more filling and leave you feeling satisfied for longer
• Try to keep some nutritious snacks ready in the fridge, the pantry and in your bag for when you need them
• If hunger strikes, see if you can keep the time between eating spaced out for at least a couple of hours so your gut can do it’s thing. One to three good quality snacks a day is ok
• Staying hydrated also helps regulate your appetite
• Thirst and hunger can feel the similar so let the colour of your pee tell you if you are drinking enough. It should be a light straw colour, not dark and smelly

Some tips about snacks

• If you are eating regularly (for example, breakfast, lunch and dinner), you’ll feel like snacking less
• Plan your snacks and put them on the shopping list so you have fresh snacks you can eat at home or take with you when you go out
• You’ll need an ice-brick to keep some fresh snacks cold if away from home and the fridge for example yoghurts, cheese, leftover meals, cut fruit, cooked rice or pasta, tofu, meat or dips
• Think about portion sizes of pre-packaged snacks and buy the smaller sizes
• Divide a large packet, box or container in reasonable portions so you don’t overeat
• Avoid soft drinks or energy drinks to refuel – go for water, milk or a piece of fruit instead
• Try not to snack in your bedroom or watching a screen
• Re-think snacks from munchies to a minimal and practice being mindful while you eat

Hunger busting snacks to try

• Toasted fruit bread or a scone
• Crumpet or an English muffin with avocado, cheese or cooked egg
• Sandwiches, pita bread, lavash or Turkish bread with any filling
• Crackers with avocado, tomato and cheese, tinned tuna or peanut butter
• A banana in a wrap or bread roll
• Bowl of cereal and milk
• Handful of dried fruit and nut mix
• Baked beans, hummus, tuna or spaghetti on toast
• A piece of fruit (any type)
• Tub or pouch of yoghurt
• Cheese, olives and crackers
• A big glass of milk with Milo®

Need more snack and meal ideas? Search our recipe collection.