Weight Loss NHS

Healthy snacks ?

I'm so board of fruit and fat free yoghurts as snacks. I'm wondering what you guys eat for your snacks and if you can share some inspiration with me ?

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Hi Jodietillson

Take a look in the Topics section on Meals/Recipes/Snacks there may be a few ideas for you there on snacks to eat.

Rose

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Thank you very much I didn't realise there was a topic section 🙊 hopefully I will find my inspiration there !

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Hello Jodietillson

I've just realised that this is your first post so you haven't received our usual welcome, with helpful tips for finding your way around the forum 😊

The first place to look is at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you 😊

Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news 😊

Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for 😊

Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate 😊

The forum also have group weigh-ins every day if you wish to take part. The posts can always be found in the Events section on the 'home' page 😊

You'll notice a grey box next to people's names, these are achievement badges, and as a new member you may have a 'Newbie' badge. If you have any questions or would like a Newbie badge please just ask

We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too

Best wishes

Anna

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Change 4 life have a lovely section on healthy snacks, I like veg sticks, celery, carrot, cucumber and peppers. Check out the pinned posts on the right there's lots of ideas there, all free recipes have a fantastic low fat bran flake cake recipe (I swap the sugar for sweetener)

I'm sure other people with have loads more ideas for you xx

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I like Morrison's NuMe range of cereal bars. They are around 90 cals each.

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I, like most of us I think, find my problem spot to be after I get home and evenings.

I have 100 gms (usually half a tub) of skinny tzatziki dip with 7 or 8 crackers when I get home which is about 150 cals - 100 gms of dip is a lot! and definitely makes you feel like you are having a really good snack.

After dinner to soothe my sweet tooth I blend up a frozen banana and add in passionfruit or strawberries or blackberries....my favourite addition is peanut butter (YUM) but I try to limit that.

I add in a splodge of plain yoghurt and a tiny squirt of honey and it really is best thing ever. It ends up a silky smooth delicious icecreamy treat. Its very rich and I find it you can't help but eat it slowly and its very filling and basically like having a fruit portion with some yoghurt.

Recipe is in the menu section

It is SERIOUSLY good.

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Thank you ! Your ice cream treat sounds great and easy to make look forward to trying it

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I have a potentially very daft question... does the frozen banana taste like banana? or does freezing it remove the taste? i'm not keen on them...

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No, it doesn't remove the taste. It's basically a low fat banana ice cream.

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You can make 2 egg and banana pancakes, yummy with a bit of honey and red fruits, nice fir breakfast too

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What is the dip you mention, never heard of it?

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I like yoo moo yogurt lollies. 74 cals each. A sweet treat. I also have curly wurlys, freddos, chomps and fudges. A little bit of chocolate keeps you going so you binge less!

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Actually, fat free yogurts and fruits probably aren't the best thing to snack on, as they'll cause a "sugar spike" and you'll feel even hungrier a short time later.

My snacks are:

Brazil or walnuts (calorific, but very good for you - you only need 3-5 nuts - don't be tempted to eat more!)

Sliced apple with peanut butter (choose 100% nut butter, make sure there is no added sugar and no palm oil that is often added to cheaper brands)

Sliced apple and a few cubes of strong cheddar

Celery cut into short lengths filled with full fat soft cream cheese or peanut butter

Small amount (100g) of Greek yogurt (not Greek style) with some berries (raspberries, cherries, etc - I have some frozen berries that I use)

I've been losing weight / eating more healthily for 5 years now, and have only recently been made to realise the importance of FAT for keeping you feeling satiated. Anything with sugar or sugar substitute (artificial sweetener) is best avoided.

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Thanks for taking your time and your knowledge I'm pretty new to all of this !

I'm defiantly going to try apple and cheese it sounds like a great snack and celery and soft cheese too!

Well done to you on your long journey keep up the great work !

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Thanks :-) Yes, having spent nearly my whole life trying to avoid fats, they are now my new friend! Of course, I try and avoid too much saturated fat and processed meats (bacon, sausages, salami, etc) but "healthy fats".

It takes a real mind shift (as we are led to believe that "zero fat", "low fat" are the things to go for) but the fast in these products is often replaced by sugar and sweeteners that just feed our sugar craving.

Can recommend Jason Fung's book "The Obesity Code" is a very interesting and enlightening read: amazon.co.uk/dp/B01BU9JZKA/...

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Can you please explain these healthy fats? And how low fat food with sweetener in is bad for you?

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If there are any doctors on here then they will be able to answer this better than I can, but..... There is some evidence that if you eat sweeteners instead of sugar, the body still thinks it has been given sugar so the pancreas releases insulin, which is what you are trying to avoid. So, the pancreas still gets overworked, which still increases your risk of getting diabetes, AND you get the low that comes after a sugar rush. In any case, using sweeteners does nothing to help you change habits, because of still enables sweet cravings.

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Yes, exactly. I think there are going to be BIG changes in what we are advised to eat here in the UK in the near future (if of course, the news is publicised - sugar is a BIG money spinner!)

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Saturated fat is good for us too, provided it is natural and eaten in the right proportions - body fat is almost 60:40 mono-unsaturated and saturated fat, with only small amounts of essential fatty acids (EFAs). It makes sense that our body has evolved this energy source to suit us. xperthealth.org.uk/Portals/...

Our modern diet contains too much food that adversely affects insulin/insulin-like growth factor (IGF-1), messing up our metabolism and chronic health.

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Hi becca9486

You can read more her about the value of good fats and why they are important in diet: helpguide.org/articles/heal...

and here about sugar added to replace the fats:

bbcgoodfood.com/howto/guide...

telegraph.co.uk/news/health...

It's really important to understand the effect of having so much sugar in your diet. It can affect your concentration, mood, energy levels, pain (I've noticed less pain when I've used the 8 week Blood Sugar Diet).

Cutting out processed carbohydrates I have noticed I need less sleep, wake feeling refreshed, feeling more alert, less pain, a lot for energy, feel fuller for longer, lost the urge to snack between meals.

However, many of those cutting sugar and artificial sweeteners may have to endure some withdrawal symptoms (I fortunately did not!)

dietdoctor.com/low-carb/sid...

I don't think many people realise the really negative effect that sugar has on their health!

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Also very low fat diets can reduce your absorption of fat soluble vitamins A, D, E, and K. Fat is necessary for the body to absorb them and many people in the uk are low in vitamin d due to lack of sunshine. Not massive quantities of fat are needed but a steady supply of good quality ones are

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Sweeteners can have very nasty side effects, best avoided, natural sugars are better, check out online info

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Pineapple27 have you gone down the fasting route as discussed in The Obesity Code? Have just ordered it on your recommendation but looking at the reviews lots of them talked about fasting. Just wondered.

Thanks for all the knowledge that you share, really appreciate it.

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I did 5:2 fasting for about 2 years. I only eat two meals a day now, so last food about 6pm at night and I don't eat until midday the following day. I do drink tea and coffee with milk, it I believe that if you drink under 50ml of milk, that can still be considered a fast? So regularly go 18 hours without food. And actually I don't miss breakfast or eating in the morning now.

Having said that, I am in Stoke-on-Trent this weekend visiting my sister (three of us girls and my Mum). Enjoyed a Staffordshire oatcake filled with cheese and bacon at 10am today 😜

billpearson.co.uk/oatcakes/

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Good morning Pineapple27 got the book yesterday on my kindle and my it has me transfixed already. What a good read. The problem is I am going to have to get out of bed soon!

Thanks for the recommendation.

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Glad you are enjoying it.

I was totally shocked and amazed the huge affect cutting out sugar from my diet entirely had.

I think many people have no idea of how sugar impacts on their body. I didn't get "carb flu" as I didn't radically change my diet, but those who give up a bad chocolate / cake / bread / fizzy pop addiction can suffer quite badly with headaches and flu like symptoms for a few days or weeks.

What I did notice was a massive increase in energy levels and waking up after only about 6 hours sleep feeling revived and ready to start the day.

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Yes Pineapple27 , sugar has a lot to answer for. I am also reading The case against sugar by Gary Taubes and that is very clear that sugar is the big player and that it all comes down to financial gain for the big companies and governments.

Shocking that we have been deceived in so many ways for so long. Absolutely explains why I am losing very little weight but smaller trousers and a tighter belt! (which is actually more important to me)

Will certainly be rethinking.

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I love apple and whole earth crunchy peanut butter Pineapple27 . Peanut butter is also great stuffed inside a medjool date.

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Peanut butter is great stuffed in anything! :)

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Agreed!

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Oohhh now you're really talking! 😜

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Mind you nut butters are fab, I do love cashew butter too, totally yummy, best on toast

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Just realised that Whole Earth peanut butter has actually got palm oil in so will be changing brand.

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Brilliant advice Pineapple27

Can I add gerkins and olives to your list :)

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You most certainly can!

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I wonder how many people rushed off to have a peanut butter snack after reading this thread 😁

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Me!! Made that ice cream concoction and it was delish...x

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Frozen grapes, they are like little sorbets Jodietillson

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Sounds great!

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I need to try that - a few people have suggested - they sound lovely

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Hi 👋🏼

I use Nakd bars as my snacks

Berry delight 136 kcal

Cocoa crunch 106 kcal

Banana bread 95 kcal

Strawberry crunch 108 kcal

Banana Crunch 104 kcal

Carrot Cake 95 kcal

Cocoa Bar 135 Kcal

All the best

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Oh great I didn't even think of those ! 👍🏻

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You're welcome, I have them everywhere.....car....handbag....work. They aren't cheap but neither are cookies 😂

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I find some of the naked bars too sweet, but always have a box of the cashew cookie one in my bag, locker, car etc it's my go to snack when work delays a meal, and the sell by date is ages so you can save money by buying in bulk from their website as they don't come cheap!

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All quite sweet tho, enjoying kind bars via amazon

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I use 20g almonds, 120cals, also chilli flavoured rice cakes. I am also a fan of earth crunch peanut butter, very nice on celery sticks:)

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Pistachio nuts, pecan nuts (small buch of) and dried apricots (3-4) keep me going at work and help me last until I finish cooking tea without snacking 😊

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I recently been having caramel rice cakes (they seem to have stopped selling the BBQ ones lately at Tesco) with peanut butter as it tastes like salted caramel!

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I like the 'fibre one' snacks. Chocolate brownie, salted caramel and lemon drizzle flavours. About 90 Cals each. I started off favouring chocolate but prefer the lemon now and my husband has gone the other way!

Good luck with your healthy snacks.

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They are on special offer in Morrissons just now FYI just a pound a box I have stocked up as one of those is my treat every evening I nibble it to make it last longer with my cup of tea

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Good to know, thanks! Our shop is due Sunday. We use Morrisons. X

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I've taken to eating small portions of king prawns with a drizzle of sweet chilli sauce... love em

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Great post and thread. Pineapple 27 - very informative - thank you. I hope that people read your post and do consider the sweetners too. Sweetners are chemicals and no one seems to know if they cause health problems or not. From the 70's they say they not safe then they are safe and then bring out a different one and same thing. I was shocked to find some sweetner in some prawn cocktail crisps , that my son had. So watch out for it , as it's not just in low fat products.

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I agree. Often shocked by what is found in the list of ingredients! Especially condiments, such as horseradish, tartare sauce, etc. Often lots of added sugar.

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I make my own frozen fruit and yoghurt lollies. You can buy lolly moulds from Wilkinsons or Lakeland. Purée fruit of your choice (raspberries or mango work well) put a tablespoon of pure fruit purée in bottom of each mould, then a layer of yoghurt and keep alternating till mould is full. Then freeze. Nom nom nom

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If I'm out and peckish I find a flat white coffee (less than 100 calories at my favourite cafe chain) keeps me going.

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For a sweet snack banana pancake, 1large beaten egg, 1 small mashed banana, beat together and cook like an omelette. Nice on its own or topped with a few berries and spoonful Philadelphia cheese

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For me, it's crispbread with low fat garlic Philadelphia or a scraping of peanut butter or nutella

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Hi Jodie. Yep the munchies are a major monster for me too!

I loathe waste - hence the weight problem, butI've learned to turn that to my advantage. I scrub all root veg before peeling and toss the peelings in a bowl with a half tablespoon of oil and a sprinkle of salt and/or spices. Bake at 180°c for 20 mins till crispy. Nice hot or cold and great with dips too. My favourite peels are potato, sweet potato, parsnip and carrot.

Carrot sticks are another favourite of mine. I work in the community and travel by bus so I often have a bag of them or the crisped peels in my pocket to stave off the munchies.I also love the stalk from broccoli. Don'tchuck that big lump away, peel it, it's very sweet and juicy! Same with the middle out of a cauliflower, cabbage and the bottom of a head of celery. All deliciously sweet and healthy too.

Raisins are ok, not too many but nice mixed with grated carrot.

Happy munching!

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Wow I didn't realise you could use veg peelings ! That sounds great and will certainly try it out! Thank you

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I love the peeled stem of broccoli

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Nuts, fruit, and crisps at times, Aldi mark yummy lentil ones too

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