SNACKING. 50kcal or less Snack Ideas 50 to 100kcal Snack Ideas 100 to 150kcal Snack Ideas Average Calorie Content of Alcohol
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1 SNACKING 50kcal or less Snack Ideas 50 to 100kcal Snack Ideas 100 to 150kcal Snack Ideas Average Calorie Content of Alcohol
2 Snacking between meals is not necessary for healthy eating. However, snacking has become a common thing for many of us. If you do choose to snack, it can be incorporated into a healthy balanced diet. When snacking, it is important to take caution with portion sizes and frequency. Each meal plan (1500kcal, 1750kcal & 2000kcal), daily allocations for snacking have been allowed (between 250 and 300 calories). Here are ways to use your calorie snacking allowance: If you select to have 3 snacks a day e.g. mid-morning, mid-afternoon and mid-evening, ensure to allow 100 kcal per snack If you want to snack twice daily, allow 150kcal per snack If you choose to snack once daily, you could have a kcal snack Instead of snacking during the day, you could swap the calorie allowance for a dessert (see recipes) If you don t want to snack at all, it will give you a further 300kcal daily deficit (2100kcal weekly) which is an extra pound (Ibs) weight loss Use calories for alcohol consumption (remember to drink within safe limits) Remember, don t deprive yourself of the things your love! If you have a sweet or savoury tooth, ensure to schedule in once or twice weekly a small treat. Deprivation over time can lead to overconsumption or binging on these treat foods. Below you will find a list of snack ideas; 50kcal, 100kcal and 150kcal. Select your choice to slot into your daily meal plan (1500kcal, 1750kcal, 200kcal). We have divided the snacks into healthy, sweet and savoury. First option for snacking is the healthy version.
3 50kcal or less Snack Ideas Healthy Sweet Savoury 7 grapes Small apple ½ medium banana 1 large slice melon 1 small box of raisins 1 medium satsuma 6 cherries 125ml skimmed milk 1 medium pear 1 medium kiwi 1 medium slice ring pineapple (no juice) 25g smoked salmon 1 wholegrain cracker with 1 thin slice chicken ½ grapefruit 1 handful blueberries 1 handful raspberries 75g (1/2 cup) raw carrot with 1tablespoon guacamole 1/2oz (12.5g) low fat cheese 1 wholegrain cracker with 1 thin slice chicken Sugar free jelly (30g) 1 square chocolate 1 rich tea biscuit 1 jaffa cake 1 large marshmallows 2 large jelly babies 1 ginger nut biscuit 1 café noir biscuit 1 hard boiled sweet 1 toffee fudge sweet 1 scoop low sugar sorbet 1 small square chocolate (Cadbury s, Nestle) 1 teaspoon honey with 2 tablespoons fat free yoghurt 1 mug of low calorie hot chocolate 1 brown rice cake with 1 teaspoon sugar free jam 1 bourbon chocolate biscuit 1 large prezel rod 1 multiseed cracker 2 bread sticks 1 oatcake 10 plain olives 2 plain Brazil Nuts 4 Tuc Biscuits 5 Pringles crisps 15g unsalted popcorn 1 Cheese Rice Cake 11 dry roasted peanuts 1 rye crisp bread topped with 1 low fat cheese triangle 7 plain almonds ½ slice toast with 2 slices tomato 1 tablespoon low fat hummus on 1 wholegrain cracker 4 tortilla chips 1 cup of Low Calorie sou
4 50 to 100kcal Snack Ideas Healthy Sweet Savoury 125g pot low fat yoghurt Medium apple 1 medium banana 14 grapes 125ml glass skimmed milk 1 medium egg; boiled or poached 37.5g tin tuna in water 45g (1/4 cup) edamame beans 6 dried apricots ½ bagel with 1 slice (28g of smoked salmon, black pepper & lemon 10 hazelnuts 11 plain cashew nuts 2 Finger Kit-Kat 1 finger Twix/Twirl 1low calorie cereal bar 1 digestive biscuit 2 rich tea biscuits 8 sugared almonds 10 jelly beans 1 steamed spiced apple with 4tablespoons of fat free custard 1 scoop vanilla ice-cream 1 fun size chocolate bar (crunchie, dairy milk, milky way) 1 medium skinny cappuccino 1 chocolate tea cake 1 small bag baked crisps 20g unsalted popcorn 2 rye crackers 1 bag Snack-O-Jacks 1 slice granary toast with 1 teaspoon of peanut butter 25 salted pistashio nuts 20 small green olives 1 multiseed cracker with 15g (1tablespoon) of light cream cheese 1 slice of granary toast with marmite 1 mini pitta bread with 1 tablespoon of low fat cottage cheese (herbs & chive) 10 Pringles 1 large cup of vegetable soup
5 100 to 150kcal Snack Ideas Healthy Sweet Savoury 10 medium strawberries 1 medium banana with 1 teaspoon of peanut butter 4 pieces of dried mango 1 handful of almonds (plain) 2 rings of pineapple 125g pot low fat fruit yoghurt 6 tablespoons of fruit salad 50g pot of low fat hummus with vegetable sticks e.g carrot, cucumber, peppers (red, yellow, green), celery 200ml glass of low fat milk 1 thin slice of brown soda bread with 1 thin slice of smoked salmon & 15g of low fat cream cheese 250ml glass fruit juice 30g roasted pumpkin seeds Cereal Bar Yoghurt Bar 2 digestive biscuits Curly Wurly Bar 8 chocolate almonds 1 medium chocolate chip cookie 2 large squares chocolate 50g pot light chocolate mousse 1 small pot low fat custard 2 small scoops vanilla ice-cream with 1 pot sugar free jelly Raisin Brunch Bar 200g fruit sorbet 1 toasted bagel 60g of popcorn unsalted 1 small bag of crisps 1 small sausage roll 25g tortilla crisps 1 thin slice of fruit cake 2 multiseed crackers with 1 thin slice of chicken or turkey & 15g light salad cream 1 mini wholegrain pitta filled with 1 small tin tuna (spring water, drained), 1 tablespoon of extra light mayo & 1 tablespoon of sweetcorn 1 slice of granary toast with 1 slice (30g) of low fat cheddar and ¼ teaspoon of low fat spread
6 Average Calorie Content of Alcohol Beverage Serving Size Calories Beer Larger Cider Ale Bitter White Wine Red Wine Alcopop Light Beer Spirit 175ml ml 370ml 35ml 170 to to to to to to Remember these are only averages. Variations occur within types of alcohol: Strength of beers, larger, bitter and ale % of wine and dry, medium or sweet Measure size; varies where you are buying a drinkz
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