Responsible snacks
What are responsible snacks if you want to lose weight without dieting? And are snacks responsible at all? The answer is YES.
When you eat something six times a day, your digestion stays on track. This is better for your metabolism than eating nothing all day. Moreover, eating six times a day keeps your blood sugar level up in a responsible way so that cravings for sweets in between meals are also reduced!
A disadvantage of eating (almost) nothing all day is that during meals, you are so hungry that you suddenly eat too much, which also means your body cannot digest everything at once, thus storing excess fat again. So recommended is:
Breakfast, snack, lunch, snack, dinner, snack.
Ideally, eat at set times every day and don't eat anything after 20:00 in the evening! For meals, choose wholemeal (bread, rice, pasta) and low-fat (low-fat cheese, low-fat cheese spread, low-fat meat, chicken, fish) as much as possible. As sweets are suitable: light jam in all flavours, honey, apple syrup, occasionally a bit thinly spread peanut butter, hazelnut spread or pure sprinkles.
In this blog, you'll find a whole list of responsible snacks to choose from! As you can see, there is plenty you are 'allowed' to have.
I recommend choosing a healthy snack from Table 1 3 times a day (e.g. 1 x fruit, 1x dairy, 1x raw food) ) and in addition (so not instead of!) only if you really can't resist a sweet or savoury craving (!) 1 x for a savoury or sweet snack from table 2. But: don't exceed the amount!
A biscuit a day really won't make you fat, but the habituation to sugar (the energy it gives you at that moment, see explanation carbohydrates) makes a second, third , fourth, etc. biscuit harder to resist.
My experience has shown that sugar is just a habituation (sometimes even an addiction). Letting go of these sweet treats took quite some effort for the first two weeks, but the longer I didn't ingest sugar, the more the craving decreased!
The treats listed under Table 3 are the so-called true fatteners. Totally unsuitable as a snack.
The big fatteners like Chips, big snacks like bear bite, hamburger, etc, apple fritter, sausage roll, you can have in case of uncontrollable craving (and never more than once a week!) better consumed as lunch or meal and not as a snack
Nutrition tables
Responsible snacks
Table 1
Strawberries (bowl)
Amsterdam onions (5 pieces)
Apple
Gherkin (Sour bomb, 2.3 pieces)
Banana (1 to 2 per week)
Berries (bowl)
Blackberries (bowl)
Cup a Soup (also available with extra fibre)
Grapes (Bowl)
Egg (boiled)
Raspberries (bowl)
Cherries (bowl)
Kiwi
Cucumber ( half, sliced or unwrapped)
Gooseberries (bowl)
Canned mackerel (without sauce!) (1 can)
Tangerine (2 to 3)
Melon (half, not watermelon!)
Nuts (all kinds, preferably fresh; 5 pieces; two to three times a week depending on your exercise).
Olives (black or green, 10 pieces)
- stuffed ( 8 pieces)
Peer
Plum (2)
Rhubarb compote (Hak) (3 tablespoons)
Radish (10 pieces)
Raw vegetables (tray, possibly with light or yoghurt dressing)
Sultanas (small box)
Orange
Tomato (2 large or 8 snack tomatoes)
Tomato juice (glass)
Carrot (raw, 6 pieces)
Yoghurt/ custard (Optimel or low-fat yoghurt/ custard, bowl or 1 cup Optimel drink)
Extra snacks
Table 2
After dinner mint (3)
Bastogne cake (1)
Bisquit (2)
-Chocolate biscuit (1)
-Cream Cracker (2 small or 1 large, without toppings)
-Maria biscuit (2)
-San Francisco (1)
-Voleslaw (2)
Bitter biscuit (1)
Bitterball (1, occasional, e.g. at a party)
Bokkenpootje (1)
Bonbon (1, occasional, e.g. on a visit)
Bratwurst/coctail sausage (1,for example at a party)
Butter tongue (Klein,1)
Bros (mini)
Café noir (1 piece)
Chips, paprika, plain, Cheese-onion, etc.( Preferably light,handful)
Chup-a-chup lollipop
Dextro energy tablet (3.4 pieces)
Licorice (Medium licorice, 4 pieces)
English liquorice (2 pieces)
Evergreen (1)
Haags Hopje (2 pieces)
Japanese salt (small bowl)
Christmas wreath
Chocolate (1)
Biscuit (1)
Fondant (1)
Kitkat (mini or 1 stick large)
Handsome (2 pieces)
Shrimp crackers (5 small shells)
Pretzel (1 small one)
Spicy nuts (handful)
Long finger (2 pieces)
Lollipop (average) 1
Corn biscuit (1)
Marshmallows (2 pieces)
Matses ( 2 small ones without toppings)
Merci (Rod)
Mentos (5 pieces)
Nibb-its (Small bowl/handful)
Peppermint (4 pieces)
Peppernuts (handful)
Pepsels (10 pieces)
Popcorn (bowl/handful)
Rice cake (1 to 2 pieces without toppings)
Foam cake (1 piece)
Foam ( 4 pieces)
Whipped cream puff (small, 1 piece)
Snack a Jack, barbeque, cheese, chocolate (large, 1 piece)
Stop cough (4 pieces)
Candy average. (2 pieces)
Breadsticks (2 pieces)
Speculoos (2 pieces))
Bacon (2 pieces)
Sprits (1 small one)
Sultana (1 piece)
Sugar-free chewing gum
Sugar-free candies (4.5 pieces)
Taai taai ( 3 small ones)
Tic Tacs
Toffee (2 pieces)
Tuc (2)
Wholemeal biscuit (1 piece)
Fan biscuit (1 piece)
Water ice cream (e.g. Rocket, Sinassplit)
Winegum (3.4 pieces)
Wokkels, small bowl or handful.
Ice cream (1 scoop of soft-serve ice cream, no ice cream! without whipped cream)
Ice cream (water ice)
Sand biscuit (1)
Acid (2 pieces)
The true fat-makers
Table 3
Almond roll
Amsterdammertje
Apple ball
Apple flap
Baklava
Bear bite/claw
Bossche bol
Butter cake
Bounty
Brownie
Cheeseburger (bun)
Chocolate peanuts
Donut
Stuffed cake
Frikandel
French fries
Pastries (all types)
Hamburger special
Kitkat bar
Coffee/pudding roll
Coconut macaroon
Mars (Milky Way can be done for once, preferably a half or mini)
Marzipan
Muffin (large)
Noga
Nuts
Peanuts
Smoked sausage
Rondo
Sausage roll
Shoarma (roll)
Snickers
Sorbet
Spareribs
Toblerone
Twix
Tip: Have breakfast with a dairy/fruit smoothie (with plenty of oatmeal for nutrition) and you won't feel the need for sweetness all morning. You do get a big energy boost in return.
Make sure that if you have breakfast with a fruit smoothie, you do not eat fruit or drink fruit juices again later in the day because of the fruit sugars that also cause weight gain if consumed in excess! Rather choose a 'snack' from table 1 or 2
With fruit, you can combine endlessly. However, do not exceed the maximum recommended daily intake. We are 'allowed' about two pieces of fruit a day, so you would be wise not to mix four fruits through your smoothie. Unless you halve it!
Some examples:
Vitamin bomb
1 kiwi
5 strawberries
½ peach
1.2 dl yoghurt
0.6 dl milk
Sweet chilling
½ banana
5 strawberries
1 apricot
1.2 dl yoghurt
0.6 dl milk
Black mamba
150 g blackberries
75 g blackcurrants (or raspberries)
1.2 dl low-fat yoghurt
0.6 dl milk
Summer vibe
100 g melon in pieces (not watermelon)
2 kiwis
1.2 dl low-fat plain yoghurt
0.6 dl milk
Purple porridge
150 g strawberries
75 g blueberries
1.2 dl low-fat yoghurt
0.6 dl milk
Passion of plum
2 plums (red or blue)
1 passion fruit
1.2 dl low-fat yoghurt
0.6 dl milk
Raspberry beret
1 peach
75 g raspberries
1.2 dl low-fat yoghurt
0.6 dl milk
Tip: You can also occasionally replace the milk with soya milk, almond milk, coconut milk, apple juice or orange juice. If you want to have the above smoothies for breakfast or lunch, add a few tablespoons of oatmeal for nutrition.
For fine smoothie recipe books, click on the link below:
The above text previously appeared in the Balance book. The book is now sold out, but may still be available to order second-hand via the link below.
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