Healthy Snacks for Weight Loss

Healthy Snacks Orange and Cranberry Scones

Healthy Snacks

Do you sometimes find yourself feeling ravenous between meals and craving something extra to eat? Have you ever found yourself in the kitchen staring into the fridge or the food cupboard wondering what snack you can have; scanning the shelves hoping something will jump out at you?

I’ve been there and ended up grabbing something, anything – and before I knew it scoffed down more than I’d intended.

Let’s be honest; there are times when being hungry has nothing to do with healthy snacking. You get a whiff of toasting bread or offered a cookie with your coffee and can’t resist.

We all love to snack and choosing a healthy snack mid morning can help control your cravings and aid your weight loss goals. See the post on The Glycaemic Index and Weight Management.

If you’ve set yourself a supercharged smart weight loss goal, you may already have asked yourself, “What do I need to start doing to move closer to my goal?” And possibly one of the things you need to start doing is to take control of the ‘snack attacks’ by implementing a little prepping and planning.

Plan and Prepare

Make sure you have plenty of tasty snacks in the house, prepped or easy to throw together. Dig out your small air-tight containers and pre-pack and portion-control your snacks.

I’ve listed some ideas below, but examples could be to pre-cut vegetables and store them in air-tight transparent containers. Transparent containers mean they’ll be easy to spot next time you’re on the hunt for a bite and find yourself peering in the fridge.

Pre-pack snacks in individual serving sizes so you can grab them when you’re heading out. Small bags of nuts and dried fruit; a pre-made scone or a healthier muffin can be thrown in your bag as you leave the house in a hurry.

Prepping should help stop you mindlessly grabbing and eating unhealthy foods and regretting it straight afterwards. ‘Mindlessly’ being the operative word here. When I ask clients to keep a food diary, most are surprised by how much they snack and eat over the course of a day.

When you find you’re hungry, craving a snack or just wanting a quick bite, then acknowledge it and question it; this way you’ve engaged your brain and started a logical conversation with yourself. “I’m hungry, and I fancy a packet of crisps. What’s a healthier option?”

Plan your healthy snacks in advance and write down what you need on your shopping list. Note the list below has serving sizes next to each option. I’ve talked about portion control before in How Serving Sizes Helped me lose Weight.

There’s a big difference between snacking on a pre-measured portion of nuts and dried fruit and mindlessly munching on nuts straight from the packet.

Keep Hunger at Bay with Healthy Snacks

1. celery or any vegetable sticks with a tablespoon of low-fat hummus

2. half a pear or apple spread with one teaspoon of peanut butter

3. small handful of nuts or seed

4. one slice of wholemeal toast spread with a little low-fat butter

5. two pieces of fruit

6. 125g low-fat yoghurt and a handful of berries

7. 75g portion of a low-fat ice cream

8. a smoothie made with 75g berries, 200ml of skimmed milk and a teaspoon of cocoa powder

9. two slices of fresh pineapple

10. two dessert spoons of fruit compote with a heaped tablespoon of low-fat natural yoghurt.

11. one blueberry pancake

12. one slice of malt loaf spread with a little marmalade

13. 20 small black or green olives

14. two rice cakes thinly spread with low-fat cream cheese and topped with a sliced apple

15. 20 frozen grapes

16. handful of lightly salted popcorn

17. four squares of good quality dark chocolate (if you have trigger foods and won’t be able to resist sticking to a small serving then make sure you only have an individual portion in the house. Alternatively, buy a healthier version or avoid keeping it in the house. If it’s not there, you can’t eat it, and you’ll find another snack.

18. One orange and cranberry scone with a teaspoon of jam. Which leads nicely to this week’s recipe

The Recipe

Making your healthy snacks in advance means you control the ingredients and can choose to use less fat or less sugar (read get sugar wise for weight loss). And though I wouldn’t recommend eating cakes, scones or flapjacks for every snack, it’s nice on occasion to change things up.

Healthy snacks don’t have to be all carrots and celery sticks. Don’t misunderstand me I’m quite partial to dipping them into a low-fat home-made dip, but I also like a nice cup of tea and a warm scone with a bit of jam.

The orange zest gives these scones an extra zing and they work out just under 120 calories per cake.

healthy snacking

 

orange and cranberry scones
Print Recipe
Orange and Cranberry Scones
Healthy Snacks Orange and Cranberry Scones
Course Cakes
Prep Time 20 minutes
Cook Time 10 minutes
Servings
cakes
Ingredients
Course Cakes
Prep Time 20 minutes
Cook Time 10 minutes
Servings
cakes
Ingredients
Healthy Snacks Orange and Cranberry Scones
Instructions
  1. Sift the flour and baking powder into a large bowl. You'll have some bran bits left; just tip these into the bowl also.
  2. Add the butter and rub it in until the mixture looks like fine bread crumbs. Now stir in the sugar, cranberries and orange rind.
  3. Crack the egg into the measuring jug and beat with a fork. Add the milk to the beaten egg until it reaches 150ml.
  4. Pour this mixture into the flour little by little, while mixing with a pallet knife (don't pour it all in). With floured hands knead to get a soft dough. This is where I adjust the dough texture with either more of the egg/milk mixture of a little more flour.
  5. Turn the dough out onto a floured baking sheet and brush with a drop of milk. Bake in a preheated oven, 220ºC (425ºF), Gas mark 7 for around 10 minutes or until risen and golden.
  6. Allow the scones to cool on a rack. They can be stored in an air-tight container for up to 3 days. They freeze well, but I like to eat them warm with a smidge of jam.

4 Comments

  1. I wander into the kitchen hunting for a snack all the time! Thanks for the tips Lucy! The food diary is excellent – I did that with clients also – they were always surprised by the amount of items that snuck in 😉

    • I kept a food diary last week so I could get a feel for what I ask clients to do – it’s a real eye opener 👀. And my fridge door is often flung wide open by a teenager gazing in asking me what they can eat 😀

  2. I do not know if it’s just me. It appears like some of the text is running off the screen. Can someone else please comment and let me know if this is happening to
    them too? This may be an issue with my browser as it’s happened before. Cheers

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