Number one thing to remember, even if you grabbed the worst thing in the world. You have not messed up your diet. You possibly have not even broken it at all depending on the numbers (calories) of what you have eaten. It is probable that you overate by a couple of hundred calories and have realistically done very little damage.
When choosing something, look at the overall calories on the label (kcal). Be sure to check (kcal) for the whole weight of the product. Most labels will have the calories listed for 100g and per ½ a pack or per serving.
Ask yourself this question when choosing something:
Will I find this filling for how many calories it provides? Lots of ‘bad’ foods are calorie dense and lots of ‘good’ foods are very low in calories and very filling.
An example of this; A chocolate bar, not very filling, not very nutritious, may have 250 calories. A large strawberry has 6 calories. You could eat 40 strawberries for the equivalent of the chocolate bar!! As a general rule of thumb, I like to keep snacks to in and around 200 calories. A little over, a little under is fine.
Things to watch out for when grabbing on the go; sauces, cheeses, dressings, oils – these will add calories fast.
Try to include a source of protein in your snack – lean meats, nuts, nut butters, natural yogurt are all good sources
Best options when grabbing a snack – Literally any fruit. All fruits are low calorie, high volume foods. Nuts – going off the 200 calorie rule of thumb from above, 25 almonds (~30g). Natural Yogurt Pot – 150/200g pot of natural yogurt, combine with a fruit for a filling snack or even grab a flavoured type to add that kick. String Cheese – quick, easy, low in calories, high in protein and hits the cheese craving.
Because this is both a numbers game and real life – not everything you eat will be the ultimate health food – nor should it be. Here are some under 200 calorie options for when you want to grab something to hit a craving;
Walkers oven baked Crisps – 163kcal per bag (there are quite a few types of crisps that come in under 200 cals, this is just the one I would recommend. Lower in saturated fat.
A Purple Snack – 100kcal per bar. Again quite a few chocolate bars come in under 200 calories. Which is great to hit a craving and get you from point A to point B.