Please DO NOT DELETE this page.

Blog //
  • Nutrition

Healthy snacking at home with CBHS nutritionist Chantal

06 July, 2020
Slice of Eggs on Cakes

Spending more time at home these days presents many new challenges, and one of them is easy access to the fridge. As a result, we may find ourselves reaching for snacks more often than we normally would, and this can lead to an excess intake of calories above our daily needs. CBHS nutritionist Chantal Collins looks at how we can ensure we don’t accidently overdo snacking, especially on the wrong things.

1. Make a meal/snack schedule

Many of us thrive on routine. When you’re in the office or physically at work, you probably follow a rough schedule for your breaks and snacks. For example, you may have a coffee break at 10am then lunch around 1pm each day. Mimic that same schedule at home to reflect what you would normally do, and aim to only eat your meals and snacks then. Use a daily planner, set alarms or place a note somewhere visible to help serve as a reminder.

2. Prepare healthy snacks in advance

If you find yourself leaving your laptop to sift through your pantry or fridge, prepare snacks ahead of time to reduce the chance of making unhealthy choices. It’s a lot easier to choose a healthy snack when it is sitting there right in front of you.

Portioning out snacks is also a great idea to reduce overeating as many of us find it hard to know when to stop once we open a packet of trail mix and dive in.

  • Chop up vegetable sticks and keep them in a small amount of water
  • Make a batch of hummus or buy one to dip your veggie sticks in
  • Slice up fresh fruit and make a platter to keep in the fridge
  • Portion out trail mix/seed mix into single serve containers

3. Pack a lunchbox

If you have kids at home who are constantly asking for snacks, it’s hard not to indulge yourself as you prepare food for them. Instead, pack their lunch boxes as if they were going to school. That way, food is ready to go and the temptation to choose something less healthy at mealtimes is lessened. You can also pack your own lunchbox too to ensure you have nutritious food ready to eat.

4. Don’t skip main meals

Do you find yourself snacking throughout the morning then you don’t eat lunch because you’re not hungry enough? Then later on, you start the cycle again with dinner? It’s important to have main meals to make sure your body receives proper hungry and full signals. Having a well-balanced meal also keeps your blood sugar levels stable so you are less likely to grab that snack.

5. Eat at the table

Eating at your desk distracted by work can make it difficult to know when to stop eating.  Make sure you take your breaks, including meals, at a place separate from your workspace, for example outside or in the kitchen.

6. Be present with your food

When you do sit down for a meal, don’t touch any electronics. When you focus on chewing, tasting and feeling your food it changes the way your body reacts, making your senses get in touch with your hunger control centres. This helps you feel when your hunger is satisfied unlike eating while doing your work, texting a friend or scrolling social media. These distractions can make us eat more.

7. Focus on whole foods

Don’t over complicate it. Stock up on high-fibre, nutrient-dense foods like vegetables and fruit, wholegrain crackers and high protein yoghurts

TOP TIP: Hide the junk food

Seeing food in your line of vision makes it that much more tempting to graze. This is especially true for snacks like potato chips, biscuits and chocolate. ‘Out of sight, out of mind’ can go a long way to reduce that temptation.

A challenge

Plan out your snacks for one week and see how it helps develop healthy snacking habits.

  1. 1. Write days and times of your snacks on paper and stick it to the fridge.
  2. 2. Prepare any necessary foods in advance so they are ready to go.

Ready to put Chantal’s ideas into practice? Download our 20 on-the-go healthy snack ideas for some snack-time inspiration.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

1911_CBHS Skyscraper Banner-07

Suggested Articles

  • Woman in white sweater and black pants sitting  on brown

    Our nutritionist Paula’s six self-care tips to glow from the inside out

    How to take care of your insides to look radiant on the outside, plus some hot tips for your skin care routine.
    • Nutrition
    27 July 2020
  • Indian Dosa

    Dosa-licious: A South Indian veggie delight

    Get a protein hit and pack vegetables into your day in this vegan-friendly savoury pancake known as dosa.
    • Nutrition
    23 July 2020
  • Healthy Food

    Our COVID-19 snacking habits revealed

    Could your snacking habits be the cause of COVID-19 weight gain? What were Australia’s favourites during lockdown?
    • Nutrition
    23 July 2020
  • Potato Chips

    Our COVID-19 eating habits – what did Australians turn to during lockdown?

    COVID-19 eating habits of Australian’s shows interest in comfort foods over health during a time we need strong immunity.
    • Nutrition
    23 July 2020

What Our Members Think

I joined as a CBHS member in 1978. Through many health events and challenges CBHS has always been there for me and my family. Their exceptional service over this time has always been appreciated.

- Jenny J

What Our Members Think

I've not long joined CBHS from another fund, but so far I've been impressed by the super helpful and friendly staff, the higher claim limits and rebates at a very competitive premium, and how easy it is to lodge manual claims through the app. Thanks CBHS - you've won me over! 😃

- Jessica B

What Our Members Think

What I love about CBHS is their customer service - friendly staff and always ready to help and email you the information you ask about. Keep up the great work!!!

- Linda S

What Our Members Think

I love CBHS as its so so easy to lodge a claim and whenever i need a question answered friendly consultant is one phone call away. The phone back option instead of waiting is brilliant!

- Rachel N

What Our Members Think

I have been with CBHS since I began at CBA 15 years ago...Now I have three beautiful children, one who has a disability. Our top extras cover has been really essential for his early intervention. I do love the ease of claiming online.

- Annette E

What Our Members Think

I am relatively new to CBHS and am loving it already. I worked for a CBA subsidiary a long time ago but was still eligible to join. So much better that the for-profit funds - our premium is only a little more and we pay a lower co-contribution and get great benefits. I am loving the massage rebate for my partner and gym rebate for me!

- David G

What Our Members Think

I'm extremely happy with CBHS! I have been a customer for about six years. I think the price is reasonable. And i would refer you to my family and friends any day. Thank you CBHS!!!

- Karen W

What Our Members Think

Love CBHS as I never have to doubt that they've got my back when I need it. Been through other insurers who have limited options or limits, yet cost the same or more.

- Mark F