Dietitian approved snacks to aid your weight loss

If you’re trying to lose or maintain weight, snacking is often the culprit when it comes to hidden calories. Dietitian Georgia Houston shares her top tips for navigating the aisles and choosing your treats wisely.

A healthy weight isn’t about calorie counting or punishing yourself through exercise, it’s about nourishment. If you’re just beginning your weight-loss journey, a good place to start is looking at the way you shop for groceries. Research shows that a balanced diet of fruit, veg, whole grains, lean protein and healthy fats is tied to sustainable weight loss and management. So it’s essential that your basket is stocked with the right stuff to set you on the right track. Here’s how.

Shop the perimeter

The outer aisles of the supermarket are where you’ll find all your fresh fruit, veg, meats, poultry, seafood, dairy and eggs. Aim for three-quarters of your basket to be filled with these wholefood items and one-quarter to be taken up by staples such as bread, toilet paper and chocolate (we’re humans living through a pandemic, after all).

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Make a list

One of my favourite philosophies when it comes to both nutrition and life in general is the six Ps: prior planning prevents p*ss-poor performance. Before you head to the supermarket, take stock of what you already have in your fridge and pantry, and then write a list. That way, when you enter those alluring middle aisles that are filled with higher-calorie items, you know what you’re looking for, and can avoid the rest. Get in, grab and go!

Never arrive hungry

We’ve all heard this many times before, and yet it still happens to the best of us. Research shows that when you’re hungry, higher-calorie foods are more tempting, and your willpower is likely to be weaker. To counter this, have a snack before you go, and make it high in protein and fibre to keep you feeling satisfied and the hunger pangs at bay.

Make simple swaps

You don’t have to stop it, just swap it. Maintaining a healthy, sustainable weight doesn’t have to mean sacrifice. Here are some simple everyday swaps to make on your next supermarket trip:

Full-fat milk for low fat or skim.

High-sugar breakfast cereal for a wholegrain option such as oats or Weet-Bix.

White bread, rice, and pasta for wholegrain varieties.

Chips for rice cakes with cottage cheese or hummus.

Creamy pasta sauces for tomato-based ones.

The No Nasties Project Sugar Free-zies All Natural Icy Stix, $6.50 (for 15), available from Woolworths

Chobani Fit X Vanilla Cookie Crush Yoghurt, $3.85, available from Woolworths

Jarrah Classic Hot Chocolate, $5 (for 10), available from Woolworths

Slim Secrets Protein Choc Fudge Brownie, $4, slimsecrets.com.au

White Choc, Cranberry & Macadamia Protein Cookie, $3.50, youfoodz.com

Bulla Cottage Cheese, $3, available from Woolworths

Tip Top Sandwich Thins Wholemeal, $3.50 (for 6), available from Woolworths

Cobs Popcorn Sea Salt Gluten Free, $3.15 (for 5), available from Woolworths

Any products featured in this article are selected by our editors, who don’t play favourites. If you buy something, we may get a cut of the sale. Learn more.

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