Afternoon Snacking

In an ideal world, a piece of fruit or chopped veggie sticks with a hummus dip would be the perfect 3pm pick me up. However, if I am being serious, this option is not always viable. Sometimes we get stuck. The super market or convenience store may be your only choice, but this does not mean we have to make bad decisions.


When looking for a healthy snack look for something that:
1. has a decent amount of protein in your snack choice? The average adult is looking at somewhere between 46g (females) and 56g (males) per day.
2. is low GI They have low glycaemic indexes (GI less than 55) or
3. is high in fibre. If a product contains 36g of fibre per serve then this is a ‘high’ fibre product. Aim for the highest fibre content.

My suggestions for healthy snacking:
1. One of my favourite options is yoghurt. Yoghurt option gives us protein we need, as well as other much needed nutrients like calcium.
2. Another favourite is sliced cheese as crackers. Like the yoghurt, the cheese gives us protein we need, as well as other much needed nutrients like calcium. And if the crackers of full of grains, it can boost our fibre intake.
3. I love a good protein bar. With thousands on the market, it can be hard to pick the healthiest option. Compare labels and go for the one with the most protein and least sugar. This option will help keep you full and definitely beat the 3pm slump.
4. Trail mix of nuts. This snack has variety, which is something we all love. But more importantly, there is a huge amount of protein and fibre. But it is all about portion control.

A high protein, low GI or high fibre, or all three help you get through that afternoon slump. Be mindful of portion size and make sure you drink plenty of water as more often than not, we confuse thirst for hunger. The average calorie intake during a meal is about 300 calories for an average, adult female. This allows for about 150 calories snacks throughout the day. Excessive calorie intake can cause weight gain no matter whether the snack is healthy or unhealthy.

Disclaimer: Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss. Consult with your health care processional before beginning any diet or exercise regime.

Tammy Kacev
Nutritionist

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