Depending on the choices you make, snack foods can either make or break your chances of losing weight. The key ingredient for snacking success is protein, which can satisfy your hunger between meals, and fuel your body for exercise.
Why choose protein?
Snacking can help to prevent hunger between meals and keep food cravings at bay. This is especially true of snack foods that contain protein, which may take longer to digest and help you to feel fuller for longer. If portions are kept moderate, and your food choices are rich in healthy proteins, snacking may help to boost weight loss and provide an energy hit, which can help you stay motivated to be active throughout the day.
When snacks go wrong
The problem with snacking on highly processed foods is that it can contribute extra kilojoules that don't necessarily make you feel fuller or significantly boost your nutrient intake.
If you don't consciously eat smaller servings at breakfast lunch and dinner, snacking can become a fourth meal. This is why snack choice is important. Foods such as biscuits, potato chips, and chocolate bars are not very filling. They are highly processed and don’t offer much in the way of nutrition.
Snack more on these high protein foods
Nuts
Unprocessed and full of flavour, nuts are a convenient, versatile and tasty snack choice.
A small handful of nuts give you protein, healthy fats and fibre, all power appetite suppressing nutrients. Use small zip lock bags for portion control and easy transport.
NUTRITION GUIDE:
Brazil nuts
Avoid nuts roasted in oil, salted nuts, chocolate coated nuts, or large portion sizes of nuts.
Seeds
While they have a similar nutrient profile to nuts, seeds also deserve their time in the spotlight. Pumpkin seeds, sunflower seeds and even sesame seeds can all be mixed with nuts and dried fruit in a trail mix, or eaten as a healthy snack on their own.
Due to their high kilojoule content, make sure to manage your portions.
Hummus
The two main ingredients in hummus are chickpeas and tahini (ground sesame seeds), making it high in protein, fibre and healthy fats. These nutrients help to leave you satisfied after a snack, and combine well with vegetable sticks or whole wheat crackers. Give your hummus to boost its flavour, such as sun dried tomato, garlic or dukkah.
MAKE THIS:
Why but hummus when you can make your own!
Greek yoghurt
A small tub of Greek yoghurt is a perfect between meal snack. Thicker and creamier than regular varieties, Greek yoghurt is concentrated in protein, calcium and probiotics. Full fat varieties are OK in moderation, but be sure to avoid yoghurts that are high in sugar. Add your low sugar fruits such as berries for extra sweetness, while a sprinkle of nuts and seeds adds texture and a further protein hit.
Tell us...what's your favourite protein power snack?