The Importance of Snacking

SNACKING
T H E I M P O R T A N C E O F
ENERGY | METABOLISM | PRODUCTIVITY

You'll feel ENERGY you've never felt before.
Snacking between meals helps you get your
minimum requirement of calories (fuel) to get
you through the day happily. In terms of
calories, it's recommended you eat a
minimum of 1500 cal/day (for women) and
1800 cal/day (for men).
Snacks provide that extra fuel source to
maintain your energy all day helping you
avoid the afternoon slump.
As a bonus, you'll reduce food binges and
keep cravings under wraps.
WHY DO
WE SNACK?

"You don't need to eat less to
lose weight."
Supply your body with enough
food to turn on your metabolism,
the weight will come off!

CUTTING
OUT
SNACKS
CAN
AFFECT
WEIGHT
LOSS
Without sustainable fuel sources throughout the
day, you will crave quick fixes from empty calories
such as chips, chocolate, biscuits as well as coffee,
"energy" drinks and soft drinks.
By not snacking or choosing empty calories, the
body reacts as if it's starving and conserves any
stored calories for later.
This means the rate at which you burn calories
slows down, your body stores every calorie you
consume as fat whether it's good or bad calories,
especially around the tummy area.
Snacking appears to be hard, time consuming
and some even think it's a bad thing.
But it's worth it!

STARVATION
SWITCH
"Snacking is a way of life."
If the body goes without food for longer than 4 to 6
hours, its metabolic rate may slow down in a
biological response to food deprivation (starvation
switch)and start to store fat rather than burn fat.
That's how many times you need to snack daily
- morning and afternoon
2

3 FOOD GROUPS
C O M P A N Y . C O M
T H E R E A R E
W E N E E D T O F O C U S O N E A T I N G

PROTEIN
(& FATS)
Cell repair and our
main fat source to
insulate organs for
survival. The body
requires 40% daily.
Key food for
weight loss
and the only
food group
that burns fat
HARD
CARBS
SOFT
CARBS
F O O D G R O U P S F O R
S N A C K S
Your bodies fuel
supply - a
sustainable energy
source that lasts
for up to 3 hours

PROTEINS & (FATS)
Meats
Lamb
Pork
Chicken
Beef
Eggs
Ham
Turkey
Mince Meat
Seafood
Fish
Shellfish
Sardines
Tuna
Salmon
Dairy
Milk
Butter
Cheese
Yoghurt
Vegetable
Legumes
Hommus
Avocado
Chick peas
Baked beans
soy milk & tofu
Peanuts
Almonds
nuts
Lentils

HARD CARBS
Grains
Oats
Rice
Wheat
Spelt
Rye
Quinoa
Bread
Pasta
Cous Cous
Crackers
Muesli
Wraps
Rice Cakes
English Muffins

CUTTING
OUT
SNACKS
CAN
AFFECT
WEIGHT
LOSS

A B S O N
S N A C K I N G
R A T I O S
When starting out, start with
something small & simple.
E.g. 1:1 ratio
6 to 8 almonds (protein)
1x apple (soft carb)
1:1

Here's some more simple
1:1 ratio ideas
Remember
1 x Protein and 1 x Soft Carb
Keep it as simple as you can.

T I M E T O
A D D T H E
H A R D C A R B
As your body starts to burn more,
you can add a hard carb for extra
fuel.
e.g. 2:1 ratio
1 x peanut butter (protein)
1 x apple (soft carb)
2 to 4 rice cakes (hard carb)
2:1

2:1
Even More Snack Ideas
2:1
Snacks

Food is an energy
supply to the body
Supply the body with the
correct energy, the
weight will come off!

Mid Morning
Mid Afternoon
After Dinner
When is the best time to Snack?
Your body will talk to you every 3-4 hours

Time for a Snack Check-In
List the foods you like to eat
Proteins
_________
_________
_________
_________
_________
_________
_________
Hard Carbs
_________
_________
_________
_________
_________
_________
_________
Soft Carbs
_________
_________
_________
_________
_________
_________
_________

Snacks for the Week
Put Together 4 Snacks
2:1 Snacks (Protein + Hard Carb + Soft Carb)
1. ____________________________________
2. ____________________________________
1:1 Snacks (Protein + Soft Carb)
1. ____________________________________
2. ____________________________________

More 1 : 1
Snack Ideas
6-8 Almonds with apple
Yoghurt (Plain Yoghurt best) with strawberries
Carrot sticks with Hummus
Celery sticks with Nut Butter
Apple with Peanut butter
Cheese with Cherry tomatoes
Shaved Chicken breast with any vegetable sticks
Cream cheese with Carrot, Cucumber and Celery sticks
Boiled egg with Raw Vegetable sticks
Zucchini (or any vegetable) Frittata
Tin of 4 bean mix or Baked beans with cherry tomatoes
Tin of tuna with Spinach
Smoothie with milk OR yoghurt and Fruit (1 piece of fruit)

More 2 : 1
Snack Ideas
Avocado with spinach and tomatoes on rice crackers
Hummus with spinach and tomatoes on rice cakes
Tuna with lettuce and tomatoes on rice crackers
Peanut butter and Banana on Toast
Boiled egg, spinach on crackers
Yoghurt with Oats or Muesli and mixed berries
6-8 Almonds, piece of fruit and small bag of plain popcorn
Homemade muesli bars with a piece of fruit e.g orange
Cheese and tomato on rice crackers
Smoothie with milk OR yoghurt, 1 piece of fruit and Oats.
Lean Deli meat (e.g Chicken or Turkey) with lettuce,
cucumber and tomato on rice crackers

T H A N K
Y O U !
We hope you've enjoyed our work on the "Importance of Snacking".
We've learnt that when you add a smart, yet simple snacking routine
to your day-to-day life the time spent getting organised will pay you
back in so many ways.
As a little bonus for taking the time to Snack with us, we've added a
few of our favourite snack recipes which you can store, refrigerate or
freeze to use throughout the week.
absonfitness.com.au
E a t f o r F u e l
T r a i n f o r S h a p e

Raspberry Bliss Balls
Ingredients
1 cup frozen raspberries
10 medjool dates, seeds removed
½ cup cashews or almonds
1 cup desiccated coconut & a little extra to roll balls in
1 teaspoon vanilla extract
Method
1. Place all ingredients into a food processor and pulse at
high speed until the mixture is broken down, well
combined and sticky.
2. Use your hands to shape the mixture into balls.
3. Roll the balls in the desiccated coconut and place in the
fridge or freezer to set.
4. Keep them in an airtight container to store in the freezer
or fridge

Hommus dip
Ingredients
1 clove garlic chopped, small
400g can chickpeas, drained
1 and ½ tbsp tahini
Juice of 1 lemon (approx 30g)
20g olive oil
½ tsp sea salt
Method
1. Place all in a food processor and blend until you get a
nice smooth consistency.
Add a little bit more oil to make it smoother if required.
2. Store in fridge until ready to use.
Green Hommus
Use above recipe & add a handful of spinach leaves & 2
cherry tomatoes
Beetroot hommus
Use above hommus recipe & add 2 peeled/roasted
Beetroots.

Ingredients
1 tbsp Cacao powder
12 pitted dates
2 tbsp peanut butter
1 tbsp honey (you can also use agave syrup or rice malt syrup, but if you are using
fresh dates you'll probably find that you won't need a sweetener)
¾ cup raw almonds (I use dry roasted almonds)
Method
1. Place the dates, cacao powder and peanut butter into a food processor and blend
until the mixture resembles a paste.
2. Add the almonds and pulse until desired chunkiness is achieved. (The mixture
should be a little sticky and roll easily into balls.)
Note: Don’t leave it too long or it will turn into a liquid mess. If your mixture is too dry,
add a little sweetener and pulse through to mix.
3. Roll into balls and then roll in desiccated coconut
(I like to use a teaspoon, you can make them bigger if you wish)
Peanut Brownie Bliss Balls

Ingredients
1 cup of oats
1/2 cup of nut or/and seed mix
2 tablespoon of chai seeds
1/4 cup shredded coconut
1 teaspoon of vanilla
3-4 tablespoon of honey
1/4 coconut oil
1/4 boiling water
Method
1. Mix all dry ingredients in bowl
2. Melt honey and coconut oil in saucepan on low heat
and add to dry mix with boiling water
3. Bake for about 25-30mins.
4. take out to cool before storage or eating.
5.Store in airtight containers
Muesli Bar

The Importance of Snacking

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