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Smart Snacks

The ten smartest snacks
by Malia Frame

Snacking & Cravings

It’s only 11 am, but your stomach feels like you haven’t eaten in days. Lyndel Costain, SRD, advises that you should just avoid foods high in sugar and fat. 'These foods don’t sate you because they’re digested and absorbed quickly into the bloodstream, elevating your blood sugar levels and then causing them to plummet,' she says. The result: you’re hungry in no time. To prevent this blood sugar roller coaster, eat four to five mini-meals a day to regulate your appetite, or choose a smart snack from our list below for a quick energy boost without the fat.

1 One tablespoon of dried fruits: These are low in fat and have a low glycemic index, which means they’re absorbed slowly from the stomach into the bloodstream and make you feel full longer. Dried fruits are also high in iron and fibre.

2 Two handfuls of raw vegetables: Dip carrots, celery, pepper, mushrooms or courgettes in one tablespoon of reduced fat hummus or salsa. Veggies are a healthy treat because they are high in antioxidants, the naturally occurring compounds that help protect the body from disease.

3 A handful of nuts: Packed with protein and minerals like selenium, zinc and magnesium, nuts provide essential nutrients that women tend to skimp on in their diets. They also contain antioxidants, vitamin E and are low in carbohydrates. Just remember to limit your portion to a handful.

4 Pumpkin or sunflower seeds: Just a handful of these provides essential omega three fatty acids that help maintain healthy cells and skin as well brain functionality.

5 A 150 gram-pot of low fat yogurt or rice pudding: Both of these are rich in calcium and help build strong bones.

6 Two rice cakes topped with cottage cheese: A low-fat option packed with calcium.

7 One cup of low-fat hearty vegetable, lentil or pumpkin flavoured soup: Very hot or cold fluids are digested more slowly than lukewarm ones so you won’t need to eat for a few hours. The vegetables provide antioxidant benefits.

8 One bowl of whole grain cereal, porridge, shredded wheat or muesli: These low-fat snacks are packed with fibre and minerals, which may be responsible for reducing the risk of cancer and heart disease.

9 A matchbox-size portion of half-fat cheddar, Camembert, Edam or Jahrlberg cheese: Cheese is an excellent source of calcium as well as a range of vitamins including A, D and the mineral zinc.

10 Half a bagel topped with a tablespoon of peanut butter: Bagels are low-fat and high in carbohydrates which means you’ll get an instant energy boost. And peanut butter is high in healthy unsaturated fats and contains iron, zinc, magnesium, iron, potassium and Vitamin E.

25 treats under 300 calories
by Dr Wynnie Chan

There are times when nothing less than a bar of chocolate will do. Here are 24 other treats that will hit the spot without breaking the calorie bank

Mid-morning snacks
Two or three hours after breakfast, if you had breakfast that is, your glucose levels start to drop. It’s at this point that you start finding it hard to concentrate and crave something sweet to eat. Banish those mid-morning blues with these great snacks:

A strawberry smoothie with marshmallows – 277 calories
Half a bagel with low fat cream cheese and figs – 190 calories
Two slices of malt bread – 188 calories
A small bag of banana chips (30g) – 199 calories
A standard size chocolate bar – 281 calories

Mid-afternoon snacks
You probably know the feeling. Mid-afternoon, you’re nodding off at your desk and there’s a dull throb behind your eyes. You could go for a brisk walk in the fresh air or reach for a glass of water (headaches are most commonly caused by dehydration, so always try topping up your fluid levels before you pop a painkiller). But if that doesn’t do it for you,’ these energising snacks should get you through to teatime:

A bag of candied popcorn (75g) – 240 calories
2 slices of pumpernickel bread with 2 tbsp honey – 232 calories
1 large slice of gingerbread – 254 calories
2 slices of rye bread with vegetable pâté – 265 calories
1 bag of Twiglets (50g) – 192 calories

After dinner treats
You know you probably shouldn’t be delving into the fridge so soon after dinner but there’s a movie on and you fancy something sweet and comforting. Try the following puddings. They beat a plate of carrot sticks every time.

A portion of fruit crumble – 288 calories
A portion of lemon sorbet – 124 calories
A portion of lemon mousse – 83 calories
A portion of crème caramel – 98 calories
2 meringues filled with cream and strawberries – 243 calories

Party snacks
It’s all very well going to a party with good intentions but in reality who can resist a handful of nibbles? The problem with snacks is usually salt. It creates a vicious circle. The more you eat the more you want to drink, and the more fizzy you drink the more dehydrated and hungry you get. A good way to quench your thirst and prevent dehydration is to alternate a glass of fizzy with a glass of juice or sparking water, or drink spritzers instead. The following ideas for party snacks should tempt your taste buds and satisfy your hunger:

2 slices of garlic bread – 300 calories
2 sticks of chicken satay with peanut dip – 268 calories
A portion of potato wedges with 2 tbsp sour cream dip – 280 calories
A large slice of Spanish tortilla/fritatta – 155 calories
Tortilla chips (50g) with 1 heaped tbsp guacamole – 294 calories

Post-drink munchies
After a long drinking session, your blood sugar levels will be low, so aim to eat and drink plenty of fluids before you go to bed. Fend off your pending hangover with these snacks: This is for Non-Muslims incase any visit my site. But as Muslims we know it is Haraam to drink Alcohol.

2 large frankfurters with 2 tbsp sauerkraut (pickled cabbage) – 275 calories
2 fried fish cakes with a portion of tomato ketchup – 210 calories
A portion of tomato and mozzarella salad with lemon and olive oil dressing – 300 calories
2 slices of cheese and tomato pizza – 288 calories
2 roasted chicken drumsticks with coleslaw in reduced calorie mayonnaise – 240 calories