Women's Health & Fitness

Dietitian Lisa McLean shows you the healthiest snacks to have this holiday season!

Photolibrary

On a diet but can't stop snacking? The best way to combat mindless eating is to know what you're doing. Plan your snacks in advance. Have a repertoire of healthy snacks that you know well, to avoid rushing to the vending machine or bakery when a snack attack hits.

If you can keep your snacks to under 200 calories, or 840 kilojoules, and of course limit your snacks during the day (try to stick to two), this will assist in keeping your daily total under check.

But how do you build said repertoire? What follows is a list of 20 of our favourite healthy snacks. Always check the nutritional panel at the back of a product before buying, as this can vary dramatically between brands. Always keep some fruit on hand for when a snack attack hits!

1. Celery sticks with peanut butter

Peanut butter is around 50 per cent fat, but check out the nutrition information panel and you’ll see that most of this fat falls into the ‘good fats’ categories. This is because peanut butter is 85 per cent peanuts, and we all know nuts are packed full of good fats and protein. Limit your portion and enjoy with celery or other vegetables.

* Calories: 128; Kilojoules: 534; Serving size: 20g (peanut butter, have as much celery as you like!)

2. Diet yoghurt

Be careful when picking between brands. In my local supermarket the different brands of diet yoghurt in strawberry flavour alone varied from 307 to 778kj for a 200g serve! That’s more than double the kjs between brands – so always check the nutrition information panel at the back.

* Calories: 74; Kilojoules: 307; Serving size: 200g

3. Vita-wheat (4 biscuits)

Not limited just to original anymore, have you tried the cracked pepper? These are great on their own! But with only 308kj you can afford to have a spread with them as well. Try Vegemite - only 40kj for a 5g scraping.

* Calories: 91; Kilojoules: 380; Serving size: 24g

4. Up and Go – perfect for on the go

I love something you can eat (or in this case, drink) in the car, and not feel bad about.

* Calories: 191; Kilojoules: 800; Serving size: 250mL

5. Rice cakes (4 rice cakes, thin style)

Try with salsa, these go perfectly together and salsa is only 108kj for a whopping 75g.

* Calories: 92; Kilojoules: 384; Serving size: 24g

6. Fruit and nut bars

Find it in the health food section of your supermarket. Although these are in the healthy section and marketed as such, they are generally quite high in calories considering their size, although many will still come under the 200 calorie mark.

* Calories: 195; Kilojoules: 814; Serving size: 40g

7. 2 Weetbix

Enjoy this Aussie staple dry with honey (51 cal/212kj/30g) or skim milk (88 cal/366kj/200ml) and still be under the 200 calorie mark!

* Calories: 107; Kilojoules: 447; Serving size: 30g

8. 2 slices of white bread (sandwich sliced)

Fresh, white bread – it’s debatable if there is anything more delicious. But note that you’re close to the 200 calorie limit, so if you’re going to put any spreads on this, you cannot go overboard!

* Calories: 149; Kilojoules: 622; Serving size: 60g

9. Le Rice

More filling than other similar snacks, these are also quick and easy. Pop in the microwave for a warm dessert on cold days!

* Calories: 166; Kilojoules: 695; Serving size: 150g

10. Apple

Sweet, easy, and with far less salt/additives/extras than the rest of the list. Probably goes without saying, but other fruit can be substituted here!

* Calories: 81; Kilojoules: 337; Serving size: 166g

11. Water crackers (4 biscuits)

Crisp and light, these are good for when you’re not really hungry but you just need something. Try with light tzatzki, only 37kj per 10g!

* Calories: 56; Kilojoules: 233; Serving size: 13g

12. Almonds (small handful)

We all know these are good for us. Be sure to keep your portion small though, as they’re full of fat – of the healthy variety, but adds up and contributes to your calorie load nonetheless.

* Calories: 194; Kilojoules: 812; Serving size: 35g

13. English muffin

This childhood favourite can still be enjoyed as a snack! As with white bread (8) be careful what you spread on this one.

* Calories: 148; Kilojoules: 620; Serving size: 63g

14. Cuppa soup

Just add water for an easy and often underrated snack.

* Calories: 50: Kilojoules: 210: Serving size: 250mL

15. Can of tuna in springwater

Too easy! Keep a stash in your drawer at work and/or in the pantry.

* Calories: 79; Kilojoules: 330; Serving size: 95g

16. Frozen yogurt

This delicious summer snack tastes like you’re having a treat, while you’re keeping your calories in check! Win-win.

* Calories: 107; Kilojoules: 446; Serving size: 80g

17. Canned fruit

Handy snack packs like you had when you were a kid are another brilliant one to stash in your drawer/pantry.

* Calories: 80; Kilojoules: 333; Serving size: 140g

18. Diet cream caramel

For when your sweet tooth needs that hit.

* Calories: 80; Kilojoules: 331; Serving size: 125g

19. Pack of sultanas

Who doesn’t love a sweet handful of sultanas. Try to stick to just one though.

* Calories: 123; Kilojoules: 516; Serving size: 40g

20. Muesli bars

Another childhood snack, these are shelf stable and will fit in your handbag. Note that the chewy styles are more energy dense than the crunchy variety.

* Calories: 129 (chewy)/84 (crunchy); Kilojoules: 540 (chewy)/350 (crunchy); Serving size: 24g

Need to shed those extra pounds? Check out our Recipe Finder or browse our workout plans. And don't forget to like us on Facebook!