Snacks as an Opportunity

Not a day goes by in my clinic where I don’t hear about someone struggling with the mid morning munchies, 3pm cravings and after dinner indulging.

And do you know what? This isn’t necessarily a bad thing!

Following weight loss surgery there is a belief that snacking is frowned upon and that three meals per day are all you need. However, this isn’t always the case.

When you are only eating small portions, there can be a genuine need to include small snacks between your main meals and this is absolutely fine. You may even find, as you get further down the track on your weight loss surgery journey, your physical hunger increases and there is a need to snack.

This is absolutely fine.

The biggest issue is not if you snack, but what you choose to snack on, and this is what determines whether snacking is a positive or negative for you.

So often my patients tell me they are trying not to snack, then end up giving in to temptation as they go past the biscuit tin in the staff room, the chocolate filled vending machine or the ever enticing service station snacks as they fill up on their way home.

By planning in some delicious but also nutritious snacks for your danger times where you routinely go off track, you get a double benefit. We push out the rubbish by filling your precious stomach space with the good stuff and we boost your nutrient intake (such as vitamins, minerals, fibre and protein) to help you feel amazing and reach your goals. So if you know that by 3pm most days you are searching for sugar, or after dinner you are hopping from the fridge to the pantry, I want you to create a list of nourishing snacks to have on hand to drive you to your goals. Some ideas to get you started include:

  • Grainy crackers (such as Vitaweat, Ryvita and Carman’s Super Seed & Grain Crackers topped with:
    – Ricotta and sliced pear, berries or banana
    – Cottage cheese and slow roasted tomatoes
    – Higher protein dips (such as the Chobani range)
    – Cheese and gherkin
    – Smoked salmon and cream cheese
    – Tuna and avocado
  • Yoghurt
  • Fresh fruit with peanut butter dip
  • Dates filled with nut paste
  • Veggie sticks and cheese
  • Nuts and seeds (but keep the portion small)
  • Hard boiled eggs
  • A latte or cappuccino
  • A small, protein rich smoothie such as our Banana, Peach and Vanilla Smoothie
  • A protein ball
  • A frozen smoothie like this Purple Protein Smoothie in ice block moulds
  • Frozen fruit blitzed with Greek yoghurt.

Push out the foods you don’t feel good about eating by filling up on foods that make you feel great.

Happy snacking!


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If you are new to weight loss surgery our Getting Started Toolkit is for you. Simply click here to sign up for your copy.

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Hi! We are Justine and Sally. Working with over a thousand people each year preparing for, undergoing, or who have had weight loss surgery, we are here to support you.


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