Snacking Nutrition Recipe Book

SNACKING

50kcal or less Snack Ideas 50 to 100kcal Snack Ideas 100 to 150kcal Snack Ideas Average Calorie Content of Alcohol

Snacking between meals is not necessary for healthy eating. However, snacking has become a common thing for many of us. If you do choose to snack, it can be incorporated into a healthy balanced diet. When snacking, it is important to take caution with portion sizes and frequency.

Each meal plan (1500kcal, 1750kcal & 2000kcal), daily allocations for snacking have been allowed (between 250 and 300 calories). Here are ways to use your calorie snacking allowance: If you select to have 3 snacks a day e.g. mid-morning, mid-afternoon and mid-evening, ensure to allow 100 kcal per snack If you want to snack twice daily, allow 150kcal per snack If you choose to snack once daily, you could have a 250-300kcal snack Instead of snacking during the day, you could swap the calorie allowance for a dessert (see recipes) If you don’t want to snack at all, it will give you a further 300kcal daily deficit (2100kcal weekly) which is an extra pound (Ibs) weight loss Use calories for alcohol consumption (remember to drink within safe limits)

Remember, don’t deprive yourself of the things your love! If you have a sweet or savoury tooth, ensure to schedule in once or twice weekly a small treat. Deprivation over time can lead to overconsumption or binging on these treat foods. Below you will find a list of snack ideas; 50kcal, 100kcal and 150kcal. Select your choice to slot into your daily meal plan (1500kcal, 1750kcal, 200kcal). We have divided the snacks into healthy, sweet and savoury. First option for snacking is the healthy version.

Diploma in Personal Nutrition - Snacking

50kcal or less Snack Ideas Healthy

Sweet

7 grapes

Sugar free jelly (30g)

1 large prezel rod

Small apple

1 square chocolate

1 multiseed cracker

½ medium banana

1 rich tea biscuit

2 bread sticks

1 large slice melon

1 jaffa cake

1 oatcake

1 small box of raisins

1 large marshmallows

10 plain olives

1 medium satsuma

2 large jelly babies

2 plain Brazil Nuts

6 cherries

1 ginger nut biscuit

4 Tuc Biscuits

125ml skimmed milk

1 café noir biscuit

5 Pringles crisps

1 medium pear

1 hard boiled sweet

15g unsalted popcorn

1 medium kiwi

1 toffee fudge sweet

1 Cheese Rice Cake

1 medium slice ring pineapple (no juice)

1 scoop low sugar sorbet

11 dry roasted peanuts

1 small square chocolate (Cadbury’s, Nestle)

1 rye crisp bread topped with 1 low fat cheese triangle

25g smoked salmon 1 wholegrain cracker with 1 thin slice chicken ½ grapefruit 1 handful blueberries 1 handful raspberries

1 teaspoon honey with 2 tablespoons fat free yoghurt

75g (1/2 cup) raw carrot with 1 mug of low calorie hot 1tablespoon guacamole chocolate

Savoury

7 plain almonds ½ slice toast with 2 slices tomato 1 tablespoon low fat hummus on 1 wholegrain cracker

1/2oz (12.5g) low fat cheese

1 brown rice cake with 1 teaspoon sugar free jam

4 tortilla chips

1 wholegrain cracker with 1 thin slice chicken

1 bourbon chocolate biscuit

1 cup of Low Calorie sou

Diploma in Personal Nutrition - Snacking

50 to 100kcal Snack Ideas Healthy

Sweet

Savoury

125g pot low fat yoghurt

2 Finger Kit-Kat

1 small bag baked crisps

Medium apple

1 finger Twix/Twirl

20g unsalted popcorn

1 medium banana

1low calorie cereal bar

2 rye crackers

14 grapes

1 digestive biscuit

1 bag Snack-O-Jacks

125ml glass skimmed milk

2 rich tea biscuits

1 slice granary toast with 1 teaspoon of peanut butter

1 medium egg; boiled or poached

8 sugared almonds

25 salted pistashio nuts

37.5g tin tuna in water

10 jelly beans

20 small green olives

45g (1/4 cup) edamame beans

1 steamed spiced apple with 4tablespoons of fat free custard

1 multiseed cracker with 15g (1tablespoon) of light cream cheese

6 dried apricots

1 scoop vanilla ice-cream

1 slice of granary toast with marmite

½ bagel with 1 slice (28g of 1 fun size chocolate bar 1 mini pitta bread with 1 smoked salmon, black (crunchie, dairy milk, milky tablespoon of low fat cottage pepper & lemon cheese (herbs & chive) way) 10 hazelnuts

1 medium skinny cappuccino

10 Pringles

11 plain cashew nuts

1 chocolate tea cake

1 large cup of vegetable soup

Diploma in Personal Nutrition - Snacking

100 to 150kcal Snack Ideas Healthy

Sweet

Savoury

10 medium strawberries

Cereal Bar

1 toasted bagel

1 medium banana with 1 teaspoon of peanut butter

Yoghurt Bar

60g of popcorn unsalted

4 pieces of dried mango

2 digestive biscuits

1 small bag of crisps

1 handful of almonds (plain)

Curly Wurly Bar

1 small sausage roll

2 rings of pineapple

8 chocolate almonds

25g tortilla crisps

125g pot low fat fruit yoghurt

1 medium chocolate chip cookie

1 thin slice of fruit cake

6 tablespoons of fruit salad

2 large squares chocolate

2 multiseed crackers with 1 thin slice of chicken or turkey & 15g light salad cream

50g pot of low fat hummus with vegetable sticks e.g carrot, cucumber, peppers (red, yellow, green), celery

50g pot light chocolate mousse

1 mini wholegrain pitta filled with 1 small tin tuna (spring water, drained), 1 tablespoon of extra light mayo & 1 tablespoon of sweetcorn 200ml glass of low fat milk 1 small pot low fat custard

2 small scoops vanilla 1 slice of granary toast with 1 1 thin slice of brown soda ice-cream with 1 pot sugar slice (30g) of low fat cheddar bread with 1 thin slice of free jelly and ¼ teaspoon of low fat smoked salmon & 15g of low spread fat cream cheese 250ml glass fruit juice

Raisin Brunch Bar

30g roasted pumpkin seeds

200g fruit sorbet

Diploma in Personal Nutrition - Snacking

Average Calorie Content of Alcohol Beverage

Serving Size

Calories

Beer

1 pint

170 to 180

Larger

1 pint

170 to 180

Cider

1 pint

230 to 240

Ale

1 pint

200

Bitter

1 pint

190

White Wine

175ml

120 to 150

Red Wine

175

120 to 140

Alcopop

375ml

240

Light Beer

370ml

100 to 160

Spirit

35ml

50

Remember these are only averages. Variations occur within types of alcohol: Strength of beers, larger, bitter and ale % of wine and dry, medium or sweet Measure size; varies where you are buying a drinkz

Diploma in Personal Nutrition - Snacking