Tips for Healthy Snacking:

• Always have healthy snacks close by – in your drawer at work, in the car, in your handbag or easy to reach cupboards at home.
  

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• Divide snacks into smaller portion sizes to avoid overeating.
• Don’t skip meals – eat regularly and space snacks in between meals
• Choose wisely – snacks with a higher water or fiber content can be eaten in larger quantities for the same number of kilojoules, when compared to high fat or sugar snacks.
• Certain snacks can provide extra vitamins and minerals – like fruit and vegetables, it will also keep you fuller for longer due to the fiber content.
• Choose fiber rich whole-grains, it contains complex carbs and fiber – which provides energy.
• Focus on the snacks that you are eating. If you remain busy and focus your attention on other things you may not notice how much you are snacking.
• Snacking can help with weight loss – by helping you to manage your hunger and reducing bingeing at meal times.

Snack Ideas: (*Low-carb snacks / **Carb-free snacks)

1. 1 Slice whole wheat or seeded bread with 1 tablespoon natural / light peanut butter
2. *½ cup Greek yogurt with ¼ cup of fruit
3. *1 cup of homemade popcorn
4. **Vegetables (tomato, cucumber, carrots, bell peppers, sugar snap peas) and Hummus
5. Whole wheat crackers, (3 provita / 2 ryvita / 2 cracker bread) with 2 tablespoons of low-fat cottage cheese and toppings
6. *Rice crackers (3 large) with low-fat cottage cheese and toppings
7. Sliced avocado or guacamole (2 tablespoons) with 3 whole wheat crackers
8. *Strawberry and banana ice cream
9. *Raspberry Greek Yogurt Pops
10. **Roasted Sunflower and Pumpkin Seeds (¾ cup)
11. Frozen Blueberries (½ cup)
12. *Frozen Yogurt and Blueberries
13. Frozen Grapes (½ cup)
14. **Raw, Roasted or Seasoned Almonds (¼ cup)
15. *2 tablespoons Mixed Nuts and Raisins
16. Chocolate Milk*
17. Banana Oatmeal Bites
18. Cranberry Almond Energy Bites
19. Dark Chocolate, Blueberry & Almond Snack Mix
20. **Roasted chickpeas
21. **Biltong, lean (30g)