Its as easy as 3 + 2
Plan Ahead
It is important to plan ahead and choose foods that contribute important nutrients to your diet. So think about your snacks in advance.
Watch Your Portions
Be sure to check the serving size and number of calories per serving on the nutrition information or the Guideline Daily Amount (GDA) on the front of package. It is important to know if you are eating more than the serving size so that you can work out just how many calories and nutrients you are consuming. If you're keeping an eye on the calories you eat, you can consider eating less than the serving size listed.
Another trick is to put a couple of biscuits for, example, on a plate and put away the packet! Pre-portioned snacks can also help you keep track of what you are eating and they also fit nicely in handbags and backpacks when you’re out and about.
Build a snack from the Food Standard Agency’s eatwell plate
It's a smart idea to create a snack from one or more food groups, including:
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1.
Vegetables & Fruit
Try fresh, canned, frozen, or dried fruit or 100% fruit juice. Choose fruits canned in 100% fruit juice or water rather than syrup. Snack on fresh, frozen, canned, or dried/dehydrated vegetables or 100% vegetable juice. Pre-washed and cut vegetables, such as baby carrots, celery sticks and cherry tomatoes make for quick snacks.
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2.
Grains Products
These include foods made from cereal grains such as breakfast cereal, cereal bars, breads, muffins and crackers.
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3.
Milk & Alternatives
Pick from milk, yogurt and cheese. Try to choose low-fat options where appropriate.
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4.
Meat & Alternatives
This includes meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds. Try a serving of almonds, or some hummus (chickpea dip).
Remember to vary the type of food you are snacking on. This will make your snacks more enjoyable and it will also help you get the different nutrients you require.
Remember drinks may provide calories too!
It's easy to forget that drinks such as fizzy drinks, fruit drinks and take away coffees with all the trimmings contain calories. If you choose a drink that contains calories, be sure to factor those calories into your snack – because they count, too!
To quench your thirst without calories, plain water is always a great choice. If your drink does contain some calories, check the nutrition information on the packaging to ensure that you are getting some vitamins and minerals with those calories, too.
Pack a snack
Before heading out to work, school or the park remember to pack a snack so that you aren’t tempted to more indulgent options. It may also help you from over-eating at your next meal!
Be active
You’ve heard it before and here it is again. To be healthy we need to be active as well as eating a healthy balanced diet. So try to be active for at least 30 minutes a day five times a week (or for kids 1 hour a day). If you’re finding it hard, why not get your friends or family involved and have some fun whilst you get fit!
Keep smiling
To help protect your teeth remember to rinse your mouth with some water or milk after your snack. Don’t forget to brush twice a day as well - now smile!