Snacking can be an important addition to a healthy weight loss plan. Choosing balanced snacks isn’t just about feeling full; it’s about supporting your body whilst you’re working toward your goals. If you’re using a medication like Mounjaro, smart snacking can keep you satisfied and support your body on its weight loss journey.
Balanced snacks can help to stabilise blood glucose and keep your energy levels steady throughout the day. Incorporating these when you fancy a snack means you can still enjoy a little bit of what you fancy whilst making your weight loss journey more manageable and enjoyable.
When should I snack?
While on GLP-1 medication, you may notice a reduced urge to snack, so it's important to listen to your body. If you do feel hungry between meals, what you choose to eat can depend on how long it is until your next meal.
If you're less than an hour away from eating, a piece of fruit is an ideal snack. It digests quickly, so you'll still feel ready for your meal. However, if your next meal is more than an hour away, opt for a high-satiety or balanced snack to help tide you over.
How to create a balanced snack
A balanced snack includes two of the three macronutrients: protein, carbohydrates, and fats. Choosing real, whole foods is often the best option—they're usually cheaper, more satisfying, and better for you. A common approach is to pair carbohydrates with a source of fat or protein.
Balanced snack ideas to mix and match
Choosing low-fat options can significantly reduce the number of calories while still providing a satisfying texture and mouthfeel. Portion sizes are given in grams, so using a digital scale to weigh out portions can help improve your awareness of portion control.
Some examples of snacks include apple and peanut butter, cheese and crackers, and popcorn with a glass of milk. While most of these options are portable, if you have restrictions on storage or need a more convenient choice, consider the following:
· Protein or cereal bar (less than 200 calories and at least 8–10g protein)
· Lentil or bean-based fresh soup (200g)
· Ready-made falafel (40g)
If you have time to make some homemade snacks, try the following:
· Protein bars
· Protein balls
· Baked protein porridge squares
· Muffins
· Homemade lentil or bean-based soup
By building your snacks around three main food groups, you can stay satisfied and energised. Not only that but incorporating balanced snacks into your routine is a simple yet effective way to support your weight loss goals alongside medications like Mounjaro. Weight loss is a journey that thrives on sustainable habits, and smart snacking is one of them.
-Hazel Shore, Phlo Obesity Specialist Dietitian
