• Simone Winsch

Top Tips for Snack Time Success!

Updated: Aug 15, 2019



Why snacks are so important.

Snacks are a key part of any successful weight loss journey as they keep the body fuelled between meals. This allows our bodies and metabolism to thrive, helping us lose weight.

Without the right amount of nutrients, we feel tired, cranky and hungry and our metabolism to slow down. Hindering the body’s ability to lose weight.

Sustainable weightloss is about understanding what our body needs, so you feel great and lose weight (that actually stays off!).

How often should we eat?


Eating every 3 to 4 hours keeps your body fuelled up during the day. This helps prevent overeating and allows our metabolism to work at it’s full potential, so you burn more calories over the course of a day.

Eating a good breakfast, lunch and dinner, with small snacks in between is the best way to give your body the best chance of losing weight, whiling ensuring you have plenty of energy to keep you going.

Top 10 Tips to Snack Time Success


1. Plan Head:

Preparation is key to any successful weight loss journey.

~ Planning your meals and snacks ahead of time allows you to always have something on hand and ready to eat.

~ Helps ensure you stop and have a snack. As the easier you make it, the more likely you are to stick to it.

~ Helps avoid snacking on high calorie convenience foods which are often go to snacks when we are hungry and have to make something from scratch.

~ Saves you time and money! Although planning takes time, putting aside a little time once a week, will save you twice as much time during the week as you are organised.

~ Saves you money. Planning ahead allows you to only buy what you need and stops you from eating out.

2. Snack Prep:


We all talk about meal prep, but what about our snacks? This is where a lot of people go wrong. Look for snack options that you can easily prepare ahead of time so they are ready to grab straight from the fridge of cupboard.

Some simple ideas include:

~ Trail Mix: I like to make my own with a mix of nuts, seeds and dried berries. Portion into one serve containers, and store in the pantry for an easy snack option on the go.

~ Fruit: Fruit is always a great simple option. If you enjoy a mix of fruit, then why not try out our fresh fruit cups. Pre-chop your choice of fruit, Apples, Pears, Blueberries, and strawberries are our favourites. Store them in an airtight container and they will stay fresh for days in the fridge.

~ Yoghurt: Yoghurt is a great snack option. Just make sure you check the sugar content. Plain unsweetened Greek and Natural yoghurts are best and can be easily mixed with fruit, oats or honey for extra flavour.


Portion into one serve containers or even reusable pouches will save you both time and money during the week.

~ Vegetables: Carrots, Celery, Broccoli, cauliflower, snow peas, beans are all great easy snack options. Pre-chop and portion so they are ready to go right out of the fridge.

Spice up with a little Hommus or tzatziki dip.


3. Incorporate Protein.

Protein helps the body feel fuller for longer, so include some into your snacks as it will help decrease the temptation to eat more than you really need to.

  • Protein shakes,

  • Protein balls,

  • Eggs,

  • Tuna

  • Nuts are all great sources of protein.

4. Mix things up.

If you know you enjoy something sweet after lunch, try having something savoury in the morning. You want to look forward to your snack so make sure you have a range of options available.

5. Don't eliminate food groups.


Cutting things from your diet that you enjoy is not sustainable long term. Instead understand what your body needs and enjoy in moderation.

Choose from a wide range of food groups and look for fresh whole foods instead of processed foods where possible.

6. Establish a regular eating pattern.

Establishing a regular eating pattern helps the body’s metabolism work at its best. It's also a great way to remember to eat, so you are less likely to skip meals and it makes it easier to plan ahead as you know what and when you need to eat.

7. A cup of Coffee or Tea is not a snack.

Although it might fill you up, it has no nutritional value. So make sure you eat something as well, better yet eat first, enjoy hot drinks after your food. or use as fillers between meals.

8. Cut back on refined sugars.

Often products state they are low in fat, but often this means they can still be very high in sugar. Always check the package,

~ Aim for products with less than 10 grams of sugar per 100 grams.

~ If the product contains fruit, allow up to 20 grams of sugar per 100 grams to account for the natural sugars found in fruit. But remember although fruit is good and should be included in a balanced diet, stick to your serving sizes.


9. Cut down on dietary fats.

Cut down on Saturated and Trans fats, which are often found in high calorie snacks such as biscuits, cakes and fried foods.

Look for low-fat varieties where possible and try to incorporate good fats found naturally in foods, such as in nuts, avocados and fish instead.

~Ideally products should have less than 10 grams of total fat per 100 grams

~ Pick the product with the lowest saturated content when comparing.

10. Have some Fun!


In the age of google & social media the sky is the limit when it comes to snack ideas.

So take the time to try out some new ideas, have some fun and enjoy your weight loss journey.

Sustainable weight loss is about making small, realistic changes over time.


This is what will help you stick to it long term, as lets face it no one wants to never enjoy the food they love again.


For more health and wellness tips and recipe ideas make sure you check out our other blogs. And don’t forget to join our mailing list below and follow us on Facebook to keep up to date with news, specials and more.


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