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Snacking can play an important part of our diet. It helps to ensure we get all the energy and  nutrients we need for the day and it helps to prevent us from becoming too hungry. Studies show that people who avoid eating between meals may end up consuming more kilojoules (energy) overall. This could be because when we are ravenous, our blood sugar is low and we reach for whatever is available. Usually we want a quick fix and we don’t necessarily make the best choices. nzgirl asked Angela Berrill, Jenny Craig’s weight management expert to share her top smart snacking tips. They aren’t as hard or tricky as you might think!  Tip 1: Choose nutrient dense snacksWhen we choose snacks, it’s important to avoid ones which are high in sugar or fat and do not provide us with much in the way of other nutrients. Examples include: fizzy drinks, chips, chocolate, biscuits and those giant muffins.
Loading up on snacks which are high in saturated fat, sugar and kilojoules may give you a short term burst of energy, but will do little to keep you feeling satisfied for very long. And, if you’re watching your weight, eating these high-energy snacks could contribute to weight gain if you are not burning off all that extra energy through your daily activity. The best snacks to choose are ones, which are going to help to fill us up and provide us with some nutrition. This means choosing snacks, which contain carbohydrates (particularly fibre), protein and vitamins and minerals, but are low in saturated fat and sugar. Smart snack options include:  - Yoghurt
- Fresh, dried or canned (in fruit juice, not syrup) fruit
- Muesli bar with fruit and nuts (per serve: < 600kJ, less than 5g fat and less than 10g sugar. Also aim to get ones, which have some fibre too!)
- Natural, unsalted nuts
- Vegetable sticks and a low fat dip
- Milk based drink (low fat)
- Rice crackers with tuna (in brine or springwater, not oil)
- Wholegrain toast with honey, peanut butter or vegemite
- Cup of soup (if it’s instant soup, go for salt reduced)
- Plain popcorn
- Pretzels
 Tip 2: Watch the amountLike with any food, it is important to watch the portions of the food you are eating; you can have too much of a good thing! If you buy foods in bulk, portion out the food in to individual containers or bags, when you get home. When it comes to snacks, examples of a healthy portion size is: - 1 pottle (150g) of yoghurt
- 1 muesli bar (see above for what to look for)
- 1 small handful of nuts (approx 10 almonds or 3 brazil nuts)
- 1 handful of vegetable sticks
- 1 piece of fruit (fits into the palm of your hand)
- 1 small tub of fruit salad
- 1 box of dried fruit (eg raisins)
- 1 piece of wholegrain toast with a thin spread of honey or peanut butter
● 1 glass (250ml) milk or flavoured milk (low fat) Tip 3: Listen to your body We all eat for a number of different reasons and usually the feeling of actual ‘hunger’ is well down the list. We all know what it’s like to go into a café to order “just a coffee” and then to come out with a coffee AND slice cake because your friend bought one too. By listening to our bodies and realising why we are eating, we are less likely to be open to temptation. If you are stressed and need some time out, try getting up from your desk and go for a brief walk around the office rather than reaching for the chocolate or if you are bored, try having a glass of water first. We often mistake the feeling of thirst for hunger and the time taken away from your desk to fill up the water glass may be the light break that you needed. Tip 4: Be prepared Being well prepared is essential when it comes to snacking smarter. If we are caught short when the hunger pangs hit, then chances are most of us may reach for a chocolate bar, rather than an apple. Make sure you have some healthy snacks with you in your handbag, in the glove box of your car or in your desk drawer or fridge at the office. Opt for snacks that are suited to where you will be storing/carrying them – you don’t want to end up with a banana mashed in your handbag. And remember to make sure you have suitable snacks available at home. If you find you can’t resist that packet of chockie bikkies, and “just one” turns into ‘half a packet’, then try not having these items in the house.
Angela Berrilll
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