Wednesday 26 August 2015

10 smart snacking swaps

Reduce your sugar and fat intake with these simple snack switches


Nutritionally balanced snacks are as equally important when it comes to weight loss. Selecting snacks containing not only fewer calories but also less sugar is the key to a shrinking waistline. Here's how to make better snacking choices and cut back on unnecessary calories.


Swap a cappuccino (150 calories) for white tea (3 calories)

Enjoying a good cup of coffee each day has its health benefits. It's the added sugar, flavourings and milk that interferes with your weight loss goals. Keep in mind that one medium sized, full-cream milk cappuccino contains approximately 150 calories. This is equivalent to snacking on a muesli bar, a 200 gram tub of yogurt or 30 grams of nuts. Instead, swap your morning pick-me-up for a white tea. It offers all the health benefits of antioxidant-rich green tea, acts as an appetite suppressant and is virtually calorie free.

















Swap crisps (250 calories) for roasted chickpeas (95 calories)

If you're craving something savory, steer clear of chips and try roasted chickpeas. Compared to fatty crisps, a 25 gram serve of chickpeas is only 95 calories. Chickpeas are also high in fibre and contain 5 grams of protein per serve. Foods combining both dietary protein and fibre are a smart choice, since they promote satiety, meaning you'll feel full for longer. You can buy roasted chickpeas ready-to-go single serves or try roasting them yourself with Himalayan salt, cayenne pepper and turmeric.

















Swap a chocolate bar (255 calories) for a protein bar (150 calories)

If the 3pm energy slump leads you towards the vending machine, consider this: a standard 50 gram chocolate bar contains 255 calories, 15 grams of fat and 7 teaspoons of sugar. Instead, satisfy your chocolate craving with a protein-rich bar. Many of which are flavoured with chocolate to satisfy sweet cravings. Protein is vital in any weight loss plan to regulate blood sugar levels and burn fat. As a guide: choose a bar which has around 15 grams of protein, 5 grams of fat and less than 10 grams of carbohydrates.

















Swap dried fruit (150 calories) for berries and tamari almonds (100 calories)

Dried fruit alone is not the best snacking option since its highly concentrated in sugar. A 50 gram serve of dehydrated fruit contains more calories and sugar than 150 grams of fresh fruit. Try to avoid eating dried dates, mango and raisins since they contain the highest amounts of sugar.

Instead, make your own healthy mix of blueberries, goji berries and tamari almonds. Eating goji berries stimulates the production of Human Growth Hormone (HGH), which helps the body break down fat, enhance muscle tone and guard against ageing. Tamari almonds contain essential fatty acids and protein. Combine 10 grams of goji berries, 50 grams of blueberries and 10 grams of tamari almonds for a balanced low-GI snack.
























Swap lite yogurt (200 calories) for natural yogurt (160 calories)

Diet yogurts may seem like a healthy option but not when it comes to weight loss. A typical tub of diet yogurt contains 1.8 grams of fat yet a massive 8 teaspoons of sugar.

For a healthy sweet fix choose a high quality natural yogurt with a sprinkling of cinnamon. A 2010 study by the United States Department of Agriculture found that those who consumed 3 to 6 grams of cinnamon per day exhibited positive effects on weight loss and lean body mass. Aim for one teaspoon of cinnamon per serve.



















Swap chocolate chip cookie (140 calories) for cacao ball (100 calories)

The ingredients of most processed cookies or biscuits include sugar and refined flour, both of which contribute to visceral fat around your waistline. Visceral fat is a type of 'dangerous' fat associated with heart disease and diabetes.

A healthier alterative is to make your own cacao balls. Raw cacao powder is packed with antioxidants, contains zero sugar and is high in chromium which stabilises blood sugar levels, aiding weight loss. To make the bliss balls: add 1 cup mixed nuts, ½ cup mixed seeds, 2 tablesppons of tahini, small handful of goji berries and 1 heaped dessert spoon of cacao in a food processor and blitz until combines. Roll 1 tablespoon of the mixture into balls, cover with cacao or coconut, refrigerate in an air tight container and enjoy.
























Swap crackers and dip (300 calories) for raw vegetables and dip (150 calories)

They're quick and easy but your average cracker, with its high salt and refined carbohydrate content, is not a smart snacking choice. Combine these low fibre biscuits with fatty dips, and this addictive snack can lead to mindless munching since the body cannot recognise that you've had enough.

By replacing crackers with raw vegetables you will be cutting the calories and upping your fibre content. To add interest, choose raw vegetables with a variety of colours such as red and yellow capsicum, broccoli and carrots. Add a few tablespoons of low-fat dips such as hummus or tzatziki for flavour and protein.






















Swap frozen yogurt (300 calories) for a frozen banana (150 calories)

The differences between frozen yogurt and ice cream are minimal.

Equally they can provide up to 12 teaspoons of added sugar and 300 calories in per 250 gram serve.

For a healthy after-dinner treat try a frozen banana. It's a natural alternative to ice cream with only 150 calories and no added sugars. Try mashing a semi-frozen banana with 2 tablespoons of natural yogurt and ½ teaspoon of nutmeg.




















Swap honey (100 calories) for bee pollen (75 calories)

There is no doubt that honey has many health benefits, however some blended commercial varieties contain the same amount of calories and sugar as cane sugar.

Bee pollen is affectionately referred to as 'nature's perfect superfood'. It is rich in protein, contains 18 vitamins including B, C, D and E, which help boost energy levels and support a healthy immune system. Many athletes use bee pollen for enhanced energy and increased endurance. Every 30 gram serve of bee pollen contains 25 times more protein and half the sugar content, than the same amount of honey. Mix it into a smoothie, on muesli or add it to your trail mix as an on-the-go snack. Look for bee pollen in most health food shops.

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Swap diet snack bars (150 calories) for fruit-free muesli bars (120 calories)

Any snack bar that boasts to be 99 per cent fat-free should ring alarm bells. Once fat is removed from a product chances are its high in added sugar. Some fat-free bars can contain up to 3 teaspoons of added sugar.

Instead, opt for a fruit free or wholegrain muesli bar, one that contains no more than 5 grams of sugar per bar. Keep in mind 4 grams of sugar is equivalent to one teaspoon of sugar. Low sugar oat-based bars contain beta-glucan, a soluble fibre that can help lower blood sugar and cholesterol levels.



























Comment below what other snacking tips you have learnt since beginning your weight loss journey! I'd love to hear!!


Source
http://www.bodyandsoul.com.au/weight+loss/diets/10+smart+snacking+swaps,17249

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