Special K snacking advice

Many of us feel guilty about eating between meals - but if managed/done correctly it may help maintain weight and keep mood and energy levels consistent throughout the day.

We suggest following a 3+2 approach to your diet - eating 3 meals a day plus 2 snacks at traditional snacking times of 11am and 4pm.

Snacking can mean different things to different people, from a piece of fruit, to a cereal bar, to a sandwich. What's important is to make snacks count towards our dietary recommendation of the good things like vitamins, minerals and fibre - this is Smarter Snacking!
Smarter Snacking means choosing snacks that are consistent with dietary guidelines and provide essential nutrients. These nutrients - such as vitamins and minerals - are required to keep our bodies functioning normally and are obtained from our diet.

Smarter Snacking can:
• Provide some of the essential nutrients you need each day.
• Provide nutrients for people who can't eat much at meals.
• Help young children or elderly with small appetites get the energy and essential nutrients they need.
• Give you energy as you go through a busy day, especially when it's a long time between meals.
• Fuel your child's after-school activities or your after-work workout.
• Prevent overeating at mealtimes due to hunger pangs.
• Provide you with a great opportunity to meet your recommended 5 A DAY portions of fruit & veg.


Special K recipes for healthy meals:

Chicken with pepper and couscous
Serves 4

1 skinless chicken breast, 1 tsp oil, ½ small red pepper, 50g couscous, 100ml chicken stock, 2 spring onions (finely sliced), 2 radishes (sliced) 5 cherry tomatoes (halved)

Slice the chicken into thin strips. Heat the oil in a small non-stick pan and cook the chicken until cooked through. Pour the hot stock over the couscous and leave to stand for 5 minutes. Add the chicken, pepper, radishes, tomatoes and spring onions, mix well and serve.


Roasted vegetables salad with pasta
Serves 2

1 large red pepper, 2 courgettes, 1 large red onion, 3 cloves garlic, 1 tbsp oil, 100g pasta shapes, 50g reduced fat feta cheese

Slice the vegetables into bite-sized chunks and place in a roasting tin with the garlic, drizzle over the oil and seasoning to taste. Cook at 200°C for 20 minutes. While the vegetables are cooking, cook the pasta, drain well, and stir in the vegetables. Divide between 2 bowls, crumble over the feta and serve.