The 'healthy' snacks that are secretly making us fat and what to eat instead... including FRIED EGG sandwiches

  • Nutritionist Dr. Sarah Schenker shares her ten snacking swaps to make
  • Cereal bars, low-fat biscuits and bran flakes are all full of fattening sugars
  • Avoid smoothies and fruit juice and have coconut water for energy boost

By Anucyia Victor for MailOnline

Published: 10:49 EST, 26 November 2015 | Updated: 11:53 EST, 26 November 2015

It's common to reach out for a small to stave mid-morning hunger pangs but your snacking choices may be doing you more than good.

Items we consider healthy such as cereal bars, bran-flakes and low fat biscuits, are full of sugar which, while they may provide a temporary energy boost, will end up making you crash.

When preparing snacks, choose low-energy releasing foods and avoid sipping on smoothies or fruit juices.   

When preparing snacks, choose low-energy releasing foods,  rather than items which are full of saturated fat and sugar  

When preparing snacks, choose low-energy releasing foods,  rather than items which are full of saturated fat and sugar  

It might be tricky to resist mince pies but hold off for the big day itself
A handful of dried fruit will hit the sweet spot while getting one of your five a day.

It might be tricky to resist mince pies (left) but hold off for the big day itself. Instead try a handful of dried fruit (left) to hit the sweet spot, while getting one of your five a day.

Nutritionist Dr. Sarah Schenker told FEMAIL: 'So many people are misled by snacks which we're told are healthy, in reality, people need to be thinking about the nutritional content and how that can help you maintain your energy levels.

'Snacking still has negative connotations that need to be overcome - which I fully support. Introducing convenient and nutritious foods can overcome the stigma of snacking and help us to become more active and healthier.'

Here she shares ten snacking swaps you can make to ensure you are consuming all the right foods. 

SWAP: Low-fat biscuits

FOR: Oatcakes with hummus

Oatcakes have much lower sugar content than many low-fat biscuits on the market and are a great source of fibre. Top this with hummus for a fix of essential vitamins and minerals.

SWAP: Mince pies

FOR: Dried fruit

This time of year can be tricky to resist, however if you're holding off for the big day itself, then try a handful of dried fruit to hit the sweet spot, while getting one of your five a day.

SWAP: Cereal bars

FOR: Peanut butter on wholemeal toast

Cereal bars are often packed with hidden sugars which can undermine any nutritional value. Peanut butter is a natural source of protein and helps maintain energy levels, perfect if you have a big day ahead. 

Cereal bars are often packed with hidden sugars which can undermine any nutritional value
Peanut butter is a natural source of protein and helps maintain energy levels

Cereal bars (left) are often packed with hidden sugars whilst peanut butter (right)  is a natural source of protein and helps maintain energy levels

There is nothing wrong with snacking but make sure you choose foods which are light and healthy  

There is nothing wrong with snacking but make sure you choose foods which are light and healthy  

SWAP: Lighter crisps

FOR: Vegetable sticks and avocado dip

Light crisps are often high in salt, as an alternative, swap for vegetables sticks and an avocado dip. Avocados are high in antioxidants and provide you with good, monounsaturated fats that can help keep hair and skin healthy.

SWAP: Processed fruit bars

FOR: Mixed raisins and nuts

Whole fruit has a much higher water content contributing to hydration, helping to prevent dehydration that can be a root cause of the afternoon slump.

SWAP: Smoothies

FOR: A glass of milk

A glass of milk provides essential calcium and minerals and is comparably much better for you than a smoothie, which contains large amounts of sugar.

Light crisps are often high in salt
Vegetable sticks and avocado dip

Light crisps (left) are often high in salt so swap for vegetables sticks and an avocado dip (right)

SWAP Fruit Juice

FOR Coconut water

There has been some debate as to whether fruit juice should continue to count towards your 5-a-day as the process of juicing releases the sugars, having similar impact to added sugars, particularly on teeth. Coconut water has less sugar than most fruit juices and could be a better choice for adults and kids looking for a beverage that is less sweet. It also provides electrolytes that can help you rehydrate more effectively.

SWAP Strawberry ice cream

FOR Greek yoghurt with frozen berries

Strawberry ice cream is loaded with sugar and light on any actual fruit. You can get the same effect by swirling frozen berries through protein and calcium packed Greek yoghurt with a fraction of the sugar content.

SWAP Bacon on toast or a bacon buttie

FOR Poached eggs on toast or a fried egg sandwich

Although both eggs and bacon provide protein, that's where the nutritional similarities stop. Bacon is high in salt and there is concern over the effect that the preservatives contained can have on the gut. Eggs on the other hand are rich in many essential vitamins and minerals needed for good health.

SWAP: Bran flakes

FOR: Porridge

Although they contain fibre, bran flakes are still relatively high in sugar, which means they have a higher GI, releasing their energy more quickly. Porridge will give you a slow release of energy to ensure you start your day right.

Bacon is high in salt and there is concern over the effect that the preservatives contained can have on the gut
Eggs are rich in many essential vitamins and minerals needed for good health

Bacon (left) is high in salt and there is concern over the effect that the preservatives contained can have on the gut. Eggs (right) on the other hand are rich in many essential vitamins and minerals needed for good health

The tips are part of Sun-Pat's Spread the Energy study, which revealed that 24 per cent of teenagers felt they lack the energy needed to take part in after-school activities, 

 

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