Dietitian approved recipes, healthy eating notes and ebooks

Snack Attack

To snack or not to snack? The irony about healthy weight management is that weight gain can be cause by eating either too much or too little. Finding the balance is the key to successful weight loss or maintenance. Snacking between meals is a common pitfall. Some people do not snack at all, leaving the achievement of their daily nutritional intake down to the consumption of one or two large meals per day. Others keep their main meals to appropriate portions by snacking in between but tend to snack on energy dense, nutrient empty foods such as crisps or baked good. Neither of these scenarios is effective when it comes to weight loss or maintenance.

There is an important role for snacking in weight maintenance, obesity prevention, health promotion and disease management. The key to snacking is to limit snacks to 2 -3 food items of small portion sizes. Snack foods should be selected for their nutrient density verses energy content. High salt, fried or sugar laden foods and beverages should be avoided.

Snacks should be small and nutritious and the purpose of a snack should be to:

  • achieve an adequate daily nutrient intake (fibre, micronutrients)
  • achieve an optimal fruit intake
  • improve blood glucose levels
  • avoid extreme hunger at meal times
  • promote sustained energy between meals
  • reduce excessive food portions at main meals

While snacking is encouraged for many health benefits, grazing throughout the day is discouraged. Give the body 2 – 4 hours to process a meal before the next one. Mindful eating is a good practice to learn. Mindless grazing sabotages all efforts in the nutrition department. Even healthy foods can be eaten in excess when trying to lose weight.

 

 

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Mushroom Patѐ

A mushroom patѐ is a perfect vegetarian alternative to cheese. Yo may be surprised to learn that mushrooms have worthwhile nutrition value and should be eaten regular to optimize the health benefits that they offer. With a variety of flavours and a meaty texture, the often forgotten mushroom is a versatile ingredient and a tasty addition to many a dish. Mushrooms are a good source of selenium, potassium and some B vitamins (not

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Gluten Free Muffins : Apple Cinnamon

Gluten free muffins and muffin mixes are often high in sugar and lacking in fibre. This promotes a problem for weight and health maintenance when following a gluten free diet but is most problematic for children living with both type 1 diabetes and coeliac disease. These muffins do have a small amount of sugar and should therefore be limited to one muffin per serving. The apple and cinnamon help to

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Road Trip Energy Balls

I believe any journey longer than an hour constitutes a road trip and no road trip is complete without snacks! These energy balls are ideal little snacks to give drivers (and passengers) sustained energy between stops. They also make great hiking or picnic snacks, so save some for your destination! When consuming snacks for energy, be sure to choose snacks that are nutrient dense as well as energy dense. All

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Snack-time Vanilla Milk & Cookies

A snack of vanilla milk and cookies is a comforting treat for little ones. This fun snack or party treat, vanilla milk with a healthier cookie, should please many a kid! Healthy snacking between meals can contribute towards achieving optimum nutrition requirements for the day. Little tummies need little, but regular, meals for adequate energy and nutrient supply for growth, learning and play. Milk is a source of both carbohydrate and

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Meat Balls & Spaghetti {Higher fibre make-over}

Meat balls & Spaghetti is a favourite meal of mine and super easy to prepare. I love making meat balls and eating meat balls in equal measure. I enjoy making them from scratch and adding additional fibre. Using oats or oat bran instead of bread crumbs is an easy way to increase the fibre content of the meat balls. The addition of oat bran to meals is good for cholesterol reduction. Adding

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Popcorn: Homemade

  Popcorn is a popular treat for movie watching, lunch boxes, after school snacking and birthday parties. It does make for a healthier snack alternative to crisps, sweets and chocolates. Homemade popcorn is healthier than store bought and is easy enough to make. It is something kids can learn to make for themselves in a first cooking lesson. Nutritionally speaking, this whole-grain, naturally gluten free snack is high in fibre and

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