Do you like Snacking?

Snacks can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal times.

Do you think about what you snack on or do you just grab something that's just easily available?

The reasons for snacking:

• Craving for sweet or salty foods

• Prevent or relieve hunger

• Boost nutrient intake

• Control weight

• Rev their metabolic rate

• Pass the time

• Deal with unsettling emotions or replace meals.

Thinking about how your snacks fit in with your whole diet can help you to make sure your energy intake is not too high and that the variety of foods and drinks you have are healthy and balanced.

On average, moderately active women need 2,000 kcal a day and men 2,500 kcal. A pattern of eating that spreads your energy requirements throughout the day, that may suit you, is as follows:

Breakfast: 20% of your energy intake

Lunch: 30% of your energy intake

Evening meal: 30% of your energy intake

Drinks & snacks: 20% of your energy intake

If having two snacks a day and no energy-containing drinks i.e water, then this would be equivalent to 200 kcal per snack for women and 250 kcal for men. If you consume more energy at any meal sitting you may not need a snack. For example, if you eat a larger breakfast you may not need a mid-morning snack.

In the example menu I've highlighted the snack options, hopefully this will give you a better understanding of what snacks are good for you and the portion sizes.

Planning ahead is key so you can make sure your snacks are healthy and you aren't reliant on what you can find when you are out and about!

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