Web Content Viewer (JSR 286) - Healthy Weight


An orange being slicedSome people don’t snack. They just eat three meals a day. Others like to snack, adding morning and afternoon tea, and sometimes supper, to their three meals.

Snacks add kilojoules to your day. If you are trying to gain weight, adding daily snacks can be a useful way to do it. But if you’re trying to maintain or lose weight, you may need to control how many and what kind of snacks you eat.


If you are going to have snacks, or provide them for others, here are some tips for doing it in a healthy way. Snacks should be: 

  • Planned. Planned snacks are more likely than unplanned ones to be based on healthy foods
  • Timed well. If you wait until you’re really hungry, you may be tempted to eat anything to control the hunger
  • Small. Snacks should be only just big enough to keep hunger at bay until your next meal
  • Eaten while sitting down and doing nothing else. When you eat while doing other things, you are not thinking about what you’re putting into your mouth. Snacks eaten while watching TV or reading are more likely to be bigger than they need to be, and might be less healthy.

Make healthy snacking easy for yourself (and those you care for) by keeping these foods at home:

  • A bowl of fresh fruit, sitting in a prominent place
  • A small packet, or a small handful, of unsalted nuts
  • Small tubs of yoghurt
  • Rice crackers and crispbreads
  • Packets of unbuttered, unsalted popcorn, ready to cook in the microwave
  • Cut up and ready to eat vegetables.



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