The art of healthy snacking
Do you eat healthy meals, drink lots of water and get plenty of exercise but still feel like you could do better in the health arena? Maybe it’s time to look at your snacks. Healthy snacking, and having a range of healthy snack recipes in our repertoire, is vital for our health and wellbeing.
We’ve collected a variety of smart snack recipes to help you make mindful choices and we answer the question: “Do I need to be snacking on superfoods and, if so, what are the best superfoods?” (Spoiler alert: there’s no such thing as a ‘best superfood’.)
Why healthy snacking is important
Healthy snacking, as part of a balanced eating plan, is important for several reasons. It can help:
- Manage weight gain by stopping hunger from leading to overeating at the next meal.
- Regulate blood sugar levels and stabilise mood throughout the day.
- Sustain energy levels between meals.
Having healthy snack ideas ready can also stop you from reaching for those ‘occasional’ foods come 3pm.
What is a superfood and do my snacks need to contain them?
You’ve probably heard the term ‘superfood’ bandied about for years. Put simply it refers to foods that are high in nutritional density – antioxidants, vitamins, fibre or essential fatty acids – and moderate in energy (calories). Think blueberries, soybeans, barley, chia seeds and leafy greens. Other ‘super’ foods include omega-3-rich salmon and antioxidant-rich green tea, ginger and turmeric.
Coles Group Manager of Health & Nutrition, Kim Tikellis, warns against being caught up in the hype though. “‘Superfood’ implies that one or several foods are superior to all other foods,” Kim says. “The first Australian Dietary Guideline is to enjoy a wide variety of foods, so instead of focussing on ‘superfoods’, it makes more sense to just eat healthily to get a wide range of nutritional benefits.”
What is the key to smart snacking?
Smart snacking isn’t only about what you’re eating – it’s also about being mindful of your consumption. For example, eating straight out of packets can lead to mindless munching. Instead, portion out snacks, from air-popped popcorn to those ‘treat’ snacks like chocolate and biscuits.
Another good tip is to stop before reaching for the snack and ask yourself if you’re hungry or if you are bored or stressed. Make sure you’re hungry first to curb overeating throughout the day. If you recognise you’re stressed, try going for a walk instead of reaching for snacks.
Healthy snack food recipes using fruit and vegetables
“Obviously the best snack choice is 100 per cent fruit and veg, plus a drink of water, which will help fill you up,” Kim says. There are plenty of tasty snack ideas that can make fruit and vegetables more enticing for you and the family.
An easy idea is to enjoy fresh or frozen berries with fresh cottage cheese or ricotta, or apple wedges topped with slices of low-fat cheese for an afternoon protein hit. Banana slices with low-fat natural yoghurt are also a quick snack.
A banana pancake recipe is packed with fresh fruit and the kids will love helping to make the tasty bite-sized pancakes. Add more blueberries for those beneficial antioxidants. Healthy yoghurt bites are packed with nuts, seeds, berries and chia seeds, and can be stored in the freezer until you need them.
Or why not blend veggies into a homemade dip like spinach hommus, which has the nutritional benefits of leafy greens and an added boost of goodness from chickpeas, tahini and garlic?
Make-ahead healthy snacks and recipes
When it comes to healthy snacking, the best plan is to be prepared. Get ahead by whipping up some recipes on Sunday and storing them in airtight containers in the fridge. Cauliflower and quinoa bites are great for kids’ lunchboxes or, for a grown-up snack, enjoyed with homemade (or bought) sweet potato hommus. For a sweet treat, a 5-ingredient cranberry and oat ball will fit the bill.
Special occasion snacks
Are friends dropping in for brunch or mid-afternoon? Have some healthy snacks ready to go. Healthy kiwi chia pots are the perfect make-ahead recipe using white chia seeds. For something savoury, quinoa and salmon fritters can be also made ahead and frozen, ready to be pulled out at a moment’s notice.
