Smart Choices: Snacks
Snacks are food or drinks consumed in smaller portions compared to main meals and are taken in-between mealtime. Snacks can help you achieve daily caloric requirements or even curb hunger and keep you going until the next meal. The key to healthy snacking is making wise food and drink choices, following the correct frequency, timing and portion sizes.
Healthy snacking is recommended:
To achieve adequate nutrient needs for age and physical activity level
To prevent overeating during main meals which may lead to excessive calorie intake
To manage hunger in-between meal times
How to Snack Smart
Snacking helps us meet the nutrient needs and recommended food groups. However, certain snacks that are enjoyable and convenient may be high in sugar, salt (sodium), and fat which increases the possibility of gaining weight and affecting health. Snacks that have lower amounts of fats, sugars, and overall calories and in smaller portions are the smart choices for you. Here are a few tips to help you snack smart:
1. Choose a snack that is low in fat, sugar, salt and calories
Limit the consumption of fried food, both fresh ingredients and processed
Select snacks that are steamed such as steamed pau (and popiah basah)
Include beans, nuts, and dairy products as your snacking options
Choose plain drinking water over sugary beverages!
2. Snack on high-fibre food that promotes satiety
Choose fruits
Select biscuits or crackers that are high in fibre and low in fat, like wholewheat crackers
Prepare snacks by using whole grains or whole-grain products
3. Snack at the right and consistent timing
Make sure snacking does not happen during the period within 2 hours of main meals and sleep time
We recommend having a 4-hour gap between main meals
Here are some healthy snack options you can try at Convenience Stores:
Unsalted peanuts or cashew nuts or sunflower seeds sold in packets
Trail mix (fruits and nuts) sold in packets
Steamed corn in a cup (request to avoid the margarine and salt)
Any fresh fruit if available (e.g, bananas)
Energy bars (preferably whole-grain granola bars)
Low-fat milk or chocolate milk
Popcorn (without salt or caramel)
