Savoury Snacking ✨

April 16, 2023 Rebecca Goad

Feeling peckish and need a quick snack fix 🥨

Have you wondered why you open a pack of crisps and can't stop eating them? You are not alone. You have friends coming over but you've managed to eat half the bowl of crisps before they arrive. In a competitive market snack companies want you to buy their brand so more flavour enhancers and addictive chemicals, such as salt, sugar and MSG are poured into the mix, these chemicals are added to encourage you to keep eating and they are pretty good at it too!

It's important to remember, it's not the consumers fault!

You guys rock and we are here to help you live your best life. Think of it like this, snacking can be like walking through a minefield of unhealthy choices, but with some knowledge and smart swaps, you can navigate your way to healthier snacking habits.

Most savoury snacks are high in salt, fat, and calories, which can contribute to weight gain and other health issues. For example, a standard bag of crisps can contain up to 150 calories and 8 grams of fat, with a whopping 1.5 grams of salt. The fat element here comes from seed oils which the crisps are fried in. You must know how we feel about these guys by now. Anyway, these numbers can quickly add up, we recently figured out that eating a bag of your standard Walkers crisps every day for a year was equivalent to consuming 5L of oil 🤯

@tonichealth Hold tight! This one is going to blow your mind 🤯 We recently calculated what eating an average bag of crisps a day for the year would look like, in the form of how much seed oil you’d be consuming. It’s shocking to say the least! #tonic #tonichealth #tonictruth #fyp #fypシ #health #fat #healthtok #healthhack #healthhacks ♬ original sound - Tonic Health 🍊

Be mindful of the snacks you're consuming and how they impact your overall health. Let's take a closer look at some tips and alternatives for making your snack choices a bit healthier.

Reading the Labels

The key to choosing healthier savoury snacks is to read the labels. Look for snacks that are low in calories, fat, and salt. Some snacks may also contain added vitamins and minerals, which is a bonus 🎉

When reading labels, pay attention to the serving size as well. Often, the serving size is smaller than what most people consume in one sitting, so be sure to adjust the nutritional information accordingly.

Portions

Another way to make your snack choices healthier is to practice portion control. Instead of eating the entire bag of crisps or pretzels, try dividing the snack into smaller portions. This will not only help you consume fewer calories, but it will also make your snack last longer, WINNER!

You can also portion out your snacks ahead of time, making it easier to grab a quick and healthy snack when you're on the go. Use small containers to portion out snacks like nuts, pretzels, or popcorn.

Healthier Alternatives

What about some healthier alternatives for your savoury snacks. Ditch the crisps, try baked vegetable chips made from sweet potatoes or kale. These are lower in calories and often contain more vitamins and minerals than traditional crisps 👍

Popcorn is another great option, as it is high in fibre and lower in calories than many other savoury snacks. Look for air-popped popcorn, brands that use coconut oil instead of seed oils or even try making your own at home.

Other healthy savoury snacks include:

Rice cakes with nut butter
Roasted chickpeas
Whole grain crackers with hummus
Carrot or celery sticks with dip

Incorporating Whole Foods 🥦 🥕

Think about incorporating more whole foods into your diet. Instead of relying on snacks, try to eat more fruits, vegetables, and lean proteins. These foods will not only help you feel more satisfied, but they will also provide your body with the nutrients it needs to function properly.

Try adding fresh fruits like apples or bananas to your diet, or snack on crunchy vegetables like carrots or cucumbers. Lean proteins like grilled chicken or tofu can also be a great snack option, providing your body with essential amino acids.