How to: Snack smart

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  1. Time and frequency is important. If you are trying to lose weight, stick to 3 snacks per day

  2. Go for ‘whole food’ options. They have nutrients that help your body to function optimally. Try Fresh fruit, raw or cooked vegetables, whole grain starches and low-fat or fat-free dairy products

  3. Choose snacks with lots of fibre. Try fat-free yoghurt with 1 tsp mixed seeds, whole grain crackers with fat-free cottage cheese. See full list of snacks here

  4. Just because its ‘fat free’ doesn’t mean it’s ‘sugar and kilojoule’ free. One 50g jelly sweets can have the same carb count as 7 tsps of sugar. Check the labels carefully

  5. One calorie = 4.2 kilojoules. If you’re watching your weight, snacks should be < 500 KJ (120 calories) for women and < 800 KJ (190 calories) for men