This article was written in collaboration with Johannesburg-based dietician Amanda Weber.
As far as dieting goes, we’ve been through it all. Three square meals a day. Five smaller meals a day. Skipping breakfast. Replacing meals with shakes and smoothies. You name it, we’ve tried it. But what if eating was simpler than that? If you’re a snacker, or just looking for a way to get from lunch to dinner without starving to death, you’re in luck. Snacking – on the right foods – helps to maintain our metabolic rate, and stave off unhealthy cravings, according to dietician Amanda Weber. Here are a few ideas to keep you full and feeling good.
Step One: Fibre
It’s essential for digestion, and important for maintaining colon and heart health. You should eat it throughout the day, and snacks are no different. Fibre can be found in most fruit and veggies, such as apples.
- Snack Idea: Apples and Peanut Butter
Apples provide a dose of soluble fibre (pectin), which is great for your heart. Peanut butter (the natural, sugar-free kind) provides good fats, which help you feel fuller for longer. - Snack Idea: Roasted Chickpeas and Sultanas
Crunchy chickpeas will trick your body into thinking it has eaten more than it actually has and deliver a healthy dose of protein and fibre. Sultanas add their own little kick of sweetness – which helps with satiety, the feeling you get when you are full.
Step Two: Protein
If you want to kick start your metabolism, make sure you’re eating lean protein regularly. Protein also helps to make you feel full.
- Snack Idea: Yoghurt and Blueberries or Pawpaw
Protein from the yoghurt will help to stabilise the fructose (fruit sugar) from the blueberries, creating a high satiety snack. Blueberries are also rich in anthocyanins – antioxidants which protect the eyes and the brain against damage from free radicals. Papaya improves digestion and is high in a variety of vitamins and minerals. - Snack Idea: Biltong/Snapsticks and Cherry Tomatoes
Lean biltong is a great source of protein and iron. Iron is more easily absorbed with vitamin C, which is present in the cherry tomatoes.
Step Three: Calcium
A bit of milk in your coffee won’t meet your daily calcium requirement. For strong bones and teeth, eat calcium-rich food like cheese and yoghurt regularly.
- Snack Idea: Mozzarella and Apple Slice Sandwiches
Create sandwiches with slices of mozzarella and slices of apples (no bread is necessary here). Calcium from the mozzarella and boron in the apple makes this a great snack for bone strength. - Snack Idea: Almonds and Kale Chips
Almonds (and most nuts and seeds) are a great source of non-dairy calcium. Kale chips are a handy source of plant-based vitamin D, an essential vitamin for the absorption of calcium in the liver.
Rather than reaching for junk when you’re feeling peckish, pack a healthy snack and get through the day with your head — and your blood sugar — held high.
