Snacking - Yea or Nay?
Updated: May 5, 2020
Snacks are not a must. Snacking when you are not hungry or being a ‘grazer’ is typically associated with weight regain. Snacking is best reserved for when you are physically hungry. When you are earlier on post surgery and only tolerating a smaller volume such as ½ a cup of food in one sitting, you may find that you need to snack more often. As your volume increases closer towards the 1 cup portion in one sitting, your reliance on snacking should decrease.
If you find your snacking is starting to creep up, ask yourself the following questions:
Are you having 3 structured meals a day? i.e. breakfast, lunch and dinner?
Are you evenly spacing your meals across the day? i.e. not going hours and hours without eating?
Are you getting in at least 10-20g of protein at each meal to help fill you up?
Are you incorporating Low GI, high fibre carbohydrates?
Are you choosing meals that require chewing or relying too heavily on liquid/’sloppy/slidey’ meals that tend to not fill us up at much?
Are you drinking at least 1.5-2L fluid/day?
If you have addressed all the above and are confident that you need a snack for the right reasons, try giving some of the below options a go. Where possible, try and prioritise protein containing snacks – these will help to fill you up more. Snacks are also a good opportunity to incorporate foods which you typically don’t have at main meals in order to increase your overall food variety.
Higher Protein Snacks (100-150 calories)
Tub of high protein yoghurt (e.g. 170g Chobani / 160g YoPro / 150g Siggi’s) (14-17g protein).
200mL glass of trim milk (7g protein).
1x small skim cappuccino, latte or flat white coffee (no sugar) (7g protein).
1x Beqa Farmer’s Tasty Cheese Stick (5g protein).
2x Laughing Cow Cheese Triangles (3g protein).
2x Vita-Weat crackers with 1x 20g slice reduced fat tasty cheddar cheese (7g protein).
2x Vita-Weat crackers with ¼ cup cottage cheese (9g protein).
1x Mainland On the Go Light, 30g cheese and cracker snack pack (7g protein).
20g mixed nuts (3.5g protein).
95g tin tuna (16.5g protein).
1x large boiled egg (6g protein).
1x 130g tin baked beans (6g protein).
Fresh cut non-starchy veggie sticks with 1x Philadelphia Cream Cheese Mini Tub (3g protein) OR ¼ cup reduced fat tzatziki dip (7g protein).
1x 25g packet The Happy Snack Company Roasted Fava Beans (6.5g protein).
1x scoop standard WPI protein powder (without carbohydrate) made on water (20g protein).
1x Emma & Toms Protein Bar / Egg White Protein Ball (6-8g protein).
½ YoPro Protein Bar (10g protein).
Low/No Protein Snacks (100-150 calories)
1x piece of fruit / 1 cup chopped fresh fruit salad.
Fresh cut non-starchy veggie sticks with ¼ cup tomato salsa or 2 tbsp. hummus.
1x 20g packet of Cool Pak popcorn.
1x Freedom Foods Barley+ muesli bar.
1x Vita-Weat cracker with 3x slices avocado + tomato + cracked pepper on top.
1x regular slice raisin toast with a thin scrape of butter on top.