Posts Tagged ‘snack’

Healthy Eating for the Christmas Party Season

Monday, December 10th, 2012

It’s the Christmas party season again! How can we avoid putting on extra weight while having a great time? The following are some holiday eating tips to help you do just that so that you can still look good and be healthy in January.

  • Don’t go to a party hungry.  We often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

  • Watch your portion.  Treat yourself a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion.  Go for small portions. This way you can sample all the different foods. Moderation is always the key.

  • Make a conscious choice to limit high fat items.  High fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.

  • Try other versions of alcohol.  Instead of beer, cider, creamy liqueurs try dry wine or spirits with diet mixer, which have fewer calories.


  • Drink plenty of water.  Alcohol and coffee can dehydrate your body.

  • Physical activity.  Take nice brisk walks with your loved ones and enjoy their company in the holiday season.

Keep Food Healthy During the School Holidays

Monday, June 20th, 2011

The school holidays are fast approaching and they can be associated with a lack of routine which can mean that there are more opportunities to eat more food more often. Here are some tips to avoid over-indulging in fatty, sugary, salty and pre-packaged foods that can be tempting alternatives during the holidays.

  • Encourage your kids to maintain their school-eating schedule. This can help to stop grazing between meals. Try to stick to a nutritious breakfast, lunch and dinner as well as healthy morning and afternoon snacks.
  • When packing the swimming gear or getting ready for the walk to the park, throw in some fresh fruit and vegetables to help with the hunger pangs.
  • Encourage your kids to drink more water, rather than fizzy drinks.
  • Focus on more activity to help counteract any increased food intake.
  • Keep kids occupied as much as possible. Boredom can play a big part in snacking, overeating and drinking.
  • Help make mealtimes fun. Let your kids help to plan and prepare a meal.

Summer Berries

Monday, June 6th, 2011

Berries are some of the most healthy foods, and summer is the season of the berry. Besides being delicious, berries are low in fat and calories, but high in fibre, vitamins, minerals, and antioxidants, these not only contribute to overall health, but may even help prevent cancer and heart disease. They are more affordable in summer, being in season and thanks to the freezer, we can have the advantages of berries year-round.


Ideas for Serving Berries

Most berries like strawberries, blueberries and raspberries are sweet enough to be served just as they are; however, here are some more ideas:

  • Add strawberry slices to a bowl of whole grain cereal
  • Sprinkle blueberries on a salad
  • Stir fresh raspberries into yoghurt
  • Combine frozen berries with bananas and low-fat milk to make a smoothie

Why bother with breakfast?

Monday, November 15th, 2010

Breakfast means “breaking the fast”. After a nights rest, eating gives you energy to spark the body into life again.

Breakfast also cuts down on mid morning ‘snack attacks’.


No time for breakfast?

  • Set the alarm 5 minutes earlier.
  • Make the sandwich the night before, pop it in the fridge, and eat it when you get to school / work with a carton of orange juice.
  • A glass of milk and a banana are very quick and easy to eat.
  • Fruit can be eaten on the way to school / work. Try bananas, apples, pears, peaches, etc.

Cereal and Milk

  • Healthy choices – Shredded Wheat, Weetabix, Shreddies, Puffed Wheat, Fruit ‘n’ fibre, Porridge, Ready Brek, Rice Krispies, Cornflakes.
  • Try not to add sugar, have sliced banana or sprinkle raisins instead. If you can’t do without, sprinkle less sugar or try an artificial sweetener instead.
  • Sugar coated cereals may damage your teeth, so have these only as an occasional treat.

Toast, bread or muffins

  • Choose wholegrain, high fibre white or malted grain varieties.
  • Try peanut butter, sliced banana or just a thin scrape of jam or marmalade.
  • Easy to eat on the move or on the way to school / work.
  • Use only a thin scraping of butter, margarine or a low fat spread. 

Cooked breakfast

  • Can be healthy, but choose wisely.
  • Try grilled tomatoes and mushrooms or baked beans on toast.
  • Don’t fry your breakfast – try grilling bacon or low fat sausages and scrambling the egg.

To snack or not to snack in between meals?

Monday, April 5th, 2010

To snack or not to snack in between meals?

Sabrina at Nutritional Concepts offers a little advice on whether you should snack when you are trying to maintain a healthy balanced diet or lose some weight.


Is it okay to have a snack in between meals or should you cut out snacks altogether?

Usually when we think of losing weight the first thing we do is cut out all snacks. However, this may not always be the right thing to do!

It is wise to cut out snacks if the foods we are snacking on are high in fat and sugar. However,Snack cutting out all snacks may not help us to lose weight any faster. When it comes to losing weight it is very important to establish a regular eating pattern.

Actually snacks can form an important part of helping us to lose weight as long as it is the right type of snack and at the right time.

Snacks can help bridge the gap in between meals. There shouldn’t be long gaps in between meals as this slows the body’s metabolism down and you probably are more likely to have a larger meal as you will be hungrier.