Whether you are trying to keep a healthy weight or shed some unwanted pounds, eating healthy snacks can help keep you feeling satisfied and energized until your next meal. Otherwise, you may be more tempted to eat high-calorie snacks. Or you may start a meal when you are ‘starving’ which can lead to overeating and a lot of extra calories. The key is to choose healthy snacks that can give you “satiety”; that is, have the ability to keep you feeling full for a longer period of time.

While you may think that foods containing a lot of fat, like doughnuts or potato chips, have a greater satiety, it is actually foods high in protein that are the most filling. Also, foods rich in complex carbohydrates and fibre are satiating because they fill the stomach and delay digestion longer. On the other hand, eating high-fat snacks can lead to over-consumption of calories because they stimulate the appetite which can tempt you to eat more.

EXAMPLES OF HEALTHY “FILLING” SNACKS

Vegetables and Fruit: Whole foods or dried versions have higher fibre content than juice.

Grain Products: Whole grain crackers and cereals are rich in fibre. Popcorn is also a whole grain that is rich in fibre .

Milk and Alternatives: Low-fat milk, soy beverages or yogurt are rich in protein.

Meat and Alternatives: Boiled eggs are rich in protein. Bean dips or a small handful of almonds are high in protein and fibre.

Remember, many healthy and filling snacks are foods that come from more than one food group, such as fruit and nut trail mix, crackers and low-fat cheese, and veggies and bean dip.