Healthy Snacks to Keep You Full
Different foods you eat can change how satisfying your meals are and how long it takes for you to feel hungry again.
Foods high in protein digest more slowly and keep you feeling fuller for longer. Aim to include a source of protein at each meal and most snacks to increase satiety.
Good sources of protein include: meat, chicken, fish (including tinned tuna and salmon), eggs, beans, lentils, dairy products (eg. yogurt, cheese, milk) and nuts
Fibre helps you to feel satisfied by filling your stomach, it also digests slowly to keep you feeling fuller for longer. Aim to include high fibre foods with all meals and most snacks.
Good sources of fibre include: whole grains (eg. wholegrain bread, biscuits, wraps and cereal), vegetables, fruit, beans, lentils, nuts and seeds
- Small tin of tuna/salmon
- Small tin baked beans
- Boiled egg
- Whole grain crackers (eg. Vitaweat 9 grain, Ryvita multigrain) with cheese, tuna, baked beans, hummus etc.
- Vegetable sticks with dip, peanut butter, cream cheese etc.
- Piece of fruit
- Low sugar yogurt (eg. Chobani, Yopro, Tamar Valley, Jalna)
- Mini babybel cheese
- Small handful of nuts
Snacks for exercise:
Different foods and drinks you have before and after training can help you:
Hydrate and provide your body with energy for the session ahead
Help you get the most out of your training session (intensity, duration)
Avoid stomach discomfort when exercising
Recover faster and reduce muscle soreness
- Generally most people can tolerate having their last main meal 2-4 hours before exercise.
- Sip on fluids in the hours leading up to the training session to increase hydration
- It can be beneficial to add a small snack 1-2 hours before exercise to help provide you with more energy
Your bodies preferred source of energy during exercise is carbohydrates. Your pre training snack should be:
- Carbohydrate rich to provide energy
- Low in fibre to prevent stomach discomfort
- Low in fat and easy to digest (avoid fatty, fried, deep-fried foods)
- Banana or other piece of fruit
- Piece of toast/crumpets with sliced banana and drizzle of honey
- Fruit smoothie
- Rice crackers
- Dried fruit
- Oat based muesli bar
- Food during exercise is not usually required unless your sessions are >90minutes at a high intensity
- If your sessions are >90 minutes at a high intensity (eg. Football training) you may require some additional fuel. Your fuel needs to be simple and easy to digest eg. Lollies, orange slices, rice crackers, powerade/gatorade
- Aim for foods rich in carbohydrate to replenish your energy (cereal/bread/rice/potato/pasta)
- Include a lean protein source for muscle repair (chicken/beef/fish/eggs/tofu/dairy/lentils/legumes)
- Drink hydrating fluids to rehydrate
- Muesli with yogurt and fruit
- Chicken and salad sandwich/roll/wrap
- Chicken/beef/tofu stir fry with vegetables and rice