Healthy Snack List for Weight Loss - Body Fit Training€¦ · 4. ½ large piece of fruit (large...

Healthy Snack List for Weight Loss

The perfect snack choices for weight loss, in our opinion, should meet the following criteria:

• Low energy density: Approximately 600-700kJ (or 150-170 calories) per serve or less

• Nutrient rich: Either a wholefood, or a product consisting mostly of wholefood ingredients. Avoid products with a long list of artificial additives.

• Filling: Snacks that are rich in protein, fibre, low GI carbohydrate and/or healthy fats will keep you fuller for longer.

• Achievable: Healthy snacks need to be easy to purchase and/or prepare, and readily available to you.

The following chart shows recommended foods and products, that can be used in isolation or combined together to form a healthy snack. Portion size guidelines are also listed. Recommended snack combinations are at the end.

THE NUTRITION CODE HEALTHY SNACK LIST – BRANDS AND PORTIONS

Fruitsandvegetables

1.1mediumpieceoffruit(apple,pear,orange,smallbanana)2.1cupofdiced/smallfruit–freshorfrozen(melon,pineapple,grapes,berries)3.2smallpiecesoffruit(kiwi,apricot,plum,mandarin)4.½largepieceoffruit(largebanana,mango)5.4piecesofdriedfruitOR1tbssultanasOR2tbstrailmix(nochocolate)6.Unlimitedchoppedfreshvegetables7.1largemugofvegetablesoup(homemade/tinned)8.1glassoffreshfruitandvegetablejuice(max1portionoffruitperjuice)

Nuts Chooseraw,roastedortamari.Avoidsalted,candied.1.20smallnuts(pistachios,peanuts)2.10–12mediumnuts(cashews,almonds,walnuthalves)3.4-6largernuts(brazil,macadamia)4.1tbsseeds(any)ORgroundLSA

Yoghurts 1.DanoneYoPro2.YoplaitForme3.TamarValley-Noaddedsugar4.Chobani(plainonly)5.Chobanifithighprotein

MuesliandwholefoodBars

1.Carmen’s(FruitFreeOnly)2.FoodforHealthCinnamonHazelnutChia3.Kez’sKitchenFreeandNaked(anyflavour)4.NaturallyNood(anyflavour)5.UncleToby’s(allflavoursexceptberry)6.FreedomFoodsBarley+range(allflavours)

Crackers 1.VitaWeat(anyflavour)–upto4biscuits2.Ryvita(anyflavour)–upto2biscuits3.VitaWeatroundcrackers(anyflavour)–upto5biscuits4.Cornthins(multigrainorsoylinseed)–upto2thins5.Mary’sGonecrackers(anyflavour)–upto10biscuits

Dips 1.PilpelDips(anyflavour)–upto1tbs2.YumisDips(pumpkinhommusorcreamedbeetroot)–upto1tbs3.ChobaniMezzedip(anyflavour)–uptohalfthecontainer4.Lowfatcottagecheese(anybrandorflavour)–upto3tbs5.PerfectItalianoLightricotta–upto3tbs

Otherspreads/dips

1.Mayver’sspreads(anyflavour)–upto2tsp2.Avocado–upto¼avocado3.ExtraLightPhiladelphia(anyflavour)–1snacktubor1tbs4.Vegemite–upto2tsp5.StDalfour’s100%fruitjam(anyflavour)–upto2tsp

Proteins-wholefood

1.Boiledegg–1largeegg2.Tinnedtunaorsalmoninspring-water/oil-upto1smallcan3.Smokedsalmon,shavedturkeyorPrimo97%fatfreeshavedchicken–50gportion4.Cheese(Bega50%reducedfatorCoonLightandTasty25%lessfat)–1slice5.Lowfatcottagecheese(anyflavour)–upto3tbs

Proteins–supplementfoods

Aimforproductsthatuseminimalartificialingredients,withasmallingredientslist!1.Proteinpowder-180Nutritionprotein,HappyWay,VitalProtein,AmazoniaRAW2.Proteinbar(wholefood)-SlimSecretsBarebar,Googys(halfabar/serve)3.Proteinbar(wartificialsweetener)-SlimSecrets,AussieBodiesminiLowCarb4.Proteinball(wholefood)–HealthLab5.ProteinshakeRTD–Crankt,MusashiUltraRipped

Recommended snack combinations (approx. 150 calories per serve):

1. Sliced apple or chopped vegetable sticks with 2tsp Mayver’s Superseed Spread/Peanut Butter

2. Chopped vegetables with 2tbs Pilpel dip (hommus, beetroot, capsicum etc)

3. Wholegrain crackers (i.e. 10 Mary’s Gone) with Philadelphia light mini-tubs

4. Wholegrain crackers (i.e. 2 multigrain corn thins) with ¼ avocado and sliced cucumber

5. Wholegrain crackers (i.e. 2 Ryvita) with 1 boiled egg and a scrape of avocado or butter

6. Wholegrain crackers (i.e. 4 Vita Weats) with a tin of tuna in oil

7. Wholegrain crackers (i.e. 2 Ryvita) with 2tbs cottage cheese and 1tsp jam/honey

8. Chobani 0.5% plain yoghurt with 20g trail mix

9. Chobani 0.5% plain yoghurt with ½ cup fresh or frozen berries and 1tbs mixed seeds/nuts/muesli

10. Four pieces of dried fruit with 20g mixed nuts

11. 1 cup Happy Snack Company roasted chickpeas mixed with 1 cup air popped popcorn

12. Homemade protein shake Mix 1 scoop of protein powder with water and 1 cup of frozen fruit +/- spinach leaves. Choose a high quality protein powder that contains only natural ingredients, and if flavoured, uses stevia rather than an artificial sweetener (i.e. from examples in table above).

OtherSavoury

1.TheHappySnackCompanyroastedchickpeas–1singlepacketor½cup2.Airpoppedpopcorn(MacroorCobsbrand)–1smallpacketor2cups3.BeanfieldsBeanandRicechips(Original)–1cup4.FourbeanmixORchickpeas–1smalltin5.Cupofsoup(LaZuppaorMisoSoup)–1sachet6.FreedomFoodsMessyMonkeysWholegrainBites-1smallpacket7.MainlandLightandTastycheeseandcrackers8.Handfulofolives

OtherSweet 1.Blissballs(Carmen’s/TomandLukes-anyflavour)–3-4balls2.ThinkfoodMunch(anyflavour)–upto3clusters3.BullaFrozenyoghurtsticks,reducedfatandsugar–oneminioronestandardbar4.LowSugarIceCream(Peter’sNoSugar/HaloTop/FroPro)–upto2largescoops5.DarkChocolate(ColesSimplyLess,Lindt)–1smallbar(ColesSimply)orupto2squares6. JarrahHotChocolate(anyflavour)–1serveasdirected,withadashofmilk(optional)

HealthySnacks–SimpleRecipestakenfromBakerIDI.