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The term 'snack' is often interchangeable with the word 'treat' – but in my view the two are very different. Snacking in itself is not a problem, providing the food you eat is part of a well balanced calorie controlled diet. Issues arise when excess calories are consumed, or we make poor food choices. Which leads to the question – when is a 'snack' really a 'treat'?
Here are my definitions:
Snack – a small meal which provides some nutritional benefit and can be a healthy addition to your daily diet.
Treat – a food with little to no nutritional benefit, which should be eaten in moderation.
In either case, a snack or a treat should ideally be around 200 calories. Sweet or savoury is down to your personal preference! In fact a survey we ran with our members showed an equal split between people's preference of sweet or savoury.
It's really easy, especially when we're at home, to just wander into the kitchen and grab the first tempting thing in front of you (which is what we like to call a 'snaccident'!). But it is possible to make snacking work to your advantage by taking a minute to choose a healthy option. These choices will nourish you and support your daily calorie intake in a healthy way, versus a treat which may not add much nourishment and could push you over your allowance for the day if not planned in.
I have listed below ideas for some healthy sweet and savoury snacks – all are between 150-200 calories. Depending on how much time you have, some are instant snacks and others take a few minutes to prep.
Click here for details on how to make.
If you find your snacking tends to lean more towards the treat side, and you want to regain some control, here are some tips to try.
So in summary – snacking isn't bad, just snack smart! A piece of fresh fruit or handful of raisins can help you reach your 5-a-day. Likewise a cracker with cheese or a yogurt contributes to your dairy and calcium targets. If a 'snack' means a sweet treat or crisps, you can still factor this in by using the app to track what you're eating. Remember – no food in itself is bad, it's the quantity and frequency with which we eat it that has the impact on our health and weight. As always, the answer is moderation!
Nutritionist Beth Furness (ANutr), holding a BSc in Nutrition and Health, is deeply dedicated to applying evidence-based knowledge to all aspects of nutrition. Her passion lies in fostering healthy relationships with food, ensuring that everyone maintains a balanced and sustainable approach to nutrition.
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