Healthy snacks: the protein–fibre–portion method to curb cravings

The word ‘healthy’ does not have the same meaning on all packaging. To make a quick choice, use three filters: protein, fibre and serving size. There’s no magic number; the aim is to avoid those tiny snacks that provide a lot of energy without satisfying your hunger.

1: A protein staple

Yoghurt, cream cheese, eggs, tuna, edamame or a protein shake often keep you feeling fuller for longer than a snack containing only sugar. If a ready-made snack contains almost no protein, you can combine it with a separate source of protein.

2: A source of fibre or bulk

Whole fruits, raw vegetables, oats, pulses or a few nuts improve nutritional density. The FDA points out that a high-fibre diet supports bowel function and can help regulate blood sugar and cholesterol levels. Increase your intake gradually if your current consumption is low.

3. Decide on your portion size before you start

Eating a large packet whilst watching TV can easily turn two portions into five. Serve the recommended amount into a bowl and put the packet away. You should base your calculations on what you actually eat, not on the portion size printed on the packet.

Six effective combinations

• High-protein yoghurt + fruit.
• Hard-boiled egg + cherry tomatoes.
• An apple + a small handful of almonds.
• Hummus + carrots.
• Whey and banana shake after training.
• Two gluten-free biscuits chosen for enjoyment + yoghurt, rather than a whole packet eaten without thinking.

For a gluten-free packaged option, the shop offers, amongst other things, the Schär hazelnut wafers and the Mini Sorrisi. These are treat products: ‘gluten-free’ does not mean low in calories or suitable for everyone.

Sources

• FDA — reading the label, portion sizes, fibre and added sugars
• MedlinePlus — dietary fibre, sources and tolerance