Which is a pity because, to be honest, food is great. And we need a good relationship with food for life. Hungry isn’t healthy.

How to snack smart?

1. Plan. Plan and shop for your snacks like you (should) plan and shop for your meals. You’ll make better choices. Put them in your work/school bag. Keep them in your kitchen.

5. Choice of snack is everything. Choose nutrient-dense foods.

Benefits of snacking?

It can help those who struggle to eat enough at meals due for a variety of reasons, including medication side effects It’s great for those who need extra nutrients – such as young children, patients with certain medical conditions, and many pregnant women.

Did you know? For many people, snacking may also help with maintaining a health weight as you are less likely to overeat at the next meal.

How to choose a good snack?

1. Pick a food you like.

2. How much preparation does it require (do you have the time, energy?)

3. Food budget

4. Portion size

5. Consider nutrient dense, whole-foods or minimally processed foods.

6. Try to aim for around 150-250 calories.

7. Don’t get bored! Rotate what’s available to snack in your kitchen.

8. Need inspiration? Check out @safefood.net snack ideas. Or follow INDI/CORU dietitian on social media who often post on great new healthy snack ideas.

Some ideas? Ok, and here we go:

Minimal effort snacks:

Rice cakes – top with natural nut butter or sliced banana

Yogurt – whether dairy or plant-based, choose high protein, low or no added sugar. Best bet is natural and add your own fruit, nuts, etc. to it.

Cottage cheese

Fruit – yes, the tired old banana, orange, or apple. You could also try handful of berries, grapes, or other fruit. Option: frozen fruit prepared for defrosting and snacking.

Vegetables: snack tomatoes, cucumber or pepper slices, carrot or celery sticks. Option to add dip, such as hummous, tzatziki, dressing.

Slice of toast, brown or seeded sourdough bread with butter or sliced banana

Half a bagel with cream cheese (dairy or plant-based)

Whole wheat pitta with hummous

Apple or celery with nut butter

Handful of unsalted nuts

Handful of seeds/seed mixes/seed and nut mix

Cheese (dairy or plant-based) cubes with whole grain crackers or fruit or veggies