Читать книгу Bariatric Nutrition Essentials: - Sally Johnston - Страница 12

It is fine to have a small snack between meals if you are truly hungry. It is not healthy to snack because you are bored, tired, happy, angry, sad or because other people are eating.

If you feel like a snack, stop and think about what you are eating and drinking. Are you eating regular meals? Are you separating food and fluid? Are you eating meals of solid food? Are you actually thirsty? If you still feel hungry, a small, healthy snack is acceptable. The snacks chosen must be nutritious – when you are eating small amounts, you must make every mouthful count.

Following are some ideas for nutritious snacks:

§ Slice of toasted or plain raisin bread or fruit loaf with a thin scrape of margarine or Fat Free Philadelphia® cream cheese, trim crusts if you find them difficult to eat

§ Low fat or diet yoghurt

§ Piece of fruit eg. apple, pear, banana, apricots, plum, peach

§ Frozen fruit cut into pieces eg. oranges, grapes, bananas

§ Homemade ice block made with pureed fruit.

§ Tinned fruit in natural juice, plain or with a dollop of low fat yoghurt or custard

§ Low fat flavored milk, with little or no added sugar

§ Skinny cappuccino, flat white or latte (skip the sugar)

§ Baked wheat pretzels

§ Plain air popped popcorn

§ Whole wheat/wholegrain crackers with sliced tomato, low fat cottage cheese, fat free salsa

§ Vegetable sticks/chunks eg. carrot, bell pepper/capsicum, snow peas, cauliflower with fat free salsa or low fat cottage cheese

§ Mini can of baked beans

§ Single serve nut, seed or dried fruit pack

§ Small handful of whole wheat/wholegrain cereal.