Smart Snacks to Support Your Health Goals

Including healthy snacks in your daily routine can help regulate appetite, maintain steady energy levels and prevent the well-known afternoon slump. While many people trying to lose weight cut out meals or snacks, the right type of snack can actually improve appetite control, support portion awareness and make weight management easier.

A balanced snack also gives you an opportunity to meet your daily nutrient needs and stay energised throughout the day.

Why Snacking Can Support Weight Management

For many individuals, including a high protein, high fibre snack between meals leads to better long term outcomes. These foods slow digestion, keep you feeling fuller for longer and reduce the likelihood of overeating later in the day.

If you struggle with a 3pm drop in concentration or cravings, you may find it helpful to revisit our previous blog on preventing the afternoon slump. Today, we focus specifically on how to build a nutritious, satisfying snack that supports your goals.

How to Build a Balanced Snack

When creating a snack that keeps you full, satisfied and energised until your next meal, aim to include three key components

1. Protein for fullness and stable energy

Protein supports satiety, helps regulate energy and plays a role in building and maintaining muscle mass. Great protein-rich snack options include:

• high protein yoghurt (Chobani Fit, YoPro)

  
  

• mixed nuts

  
  

• nut-based muesli bars

  
  

• hummus

  
  

• roasted chickpeas or fava beans

  
  

• ricotta or cottage cheese

  
  

• ready-made protein smoothies

  
  

2. Fibre for gut health and satisfaction

Fibre nourishes your gut microbiome and helps you feel fuller for longer. The simplest way to boost fibre is to add colour to your snack with fruit and vegetables. These options also contain high water content, helping with hydration and calorie control.

3. Low GI carbohydrates for steady energy

Low GI carbohydrates provide slow-release energy to keep you going between meals. Examples include wholegrain crackers, popcorn and legumes.

If you have a weight loss goal or spend most of the day sitting, be mindful of portion sizes. Focus on building snacks around protein and fibre, and add a small serve of carbohydrates only if needed.

Balanced Snack Ideas

Try these easy combinations:

• high protein yoghurt with fresh fruit

   

• a handful of nuts with a piece of fruit

   

• hummus with veggie sticks

   

• Vita-Weats with ricotta and fruit

   

• Vita-Weats with cottage cheese, tomato and cucumber

Take Control of Your Energy and Metabolic Health

If you would like personalised guidance on improving your metabolic health, managing your weight or boosting your energy levels, our Metabolic Health Program can help. It includes a detailed assessment of your metabolism, your ability to burn fat and carbohydrates at rest, and your body composition, including muscle mass and body fat.

Using these insights, your health coach will create a tailored plan designed specifically for your goals, your lifestyle and your long-term wellbeing.

Book a metabolic health assessment today to gain clarity, feel more energised and take the guesswork out of your nutrition and weight management.