We all love a good snack, but sometimes those extra kilojoules add up to excess kilograms that dramatically increase our risk of developing often avoidable health conditions like type 2 diabetes and heart disease. Fortunately, we’ve got a few clever snack swaps that will help you satisfy your cravings without sacrificing your health.

Swap potato chips for air-popped popcorn

Potato chips are the ultimate grab-and-go snack, but they're also high in fat and kilojoules. A small 36g bag of South Africa’s most popular brand of potato chips contains a whopping 760 kilojoules. That’s the equivalent to three slices of white bread. A much better option is air-popped popcorn as it’s much lower in kilojoules – just 129 kilojoules per cup – as well as high in fibre. You can also add your own flavourings!

Swap storebought dip for homemade

Whether you’re dipping chips or carrot sticks, a creamy dip is hard to resist. However, that tiny “epic” tub in the chip aisle contains over 2800 kilojoules and lots of fat due to its vegetable oil content. Instead, opt for a tub of fat free smooth cottage cheese, add a little lemon juice, salt, pepper and onion powder to create your own delicious dip that’s high in protein and only 750 kilojoules for the whole tub. Clever!

Swap ice cream for frozen yoghurt

If you’re craving something sweet, ice cream is a delicious way to hit the spot but it's also high in sugar and fat. A much healthier option is frozen yoghurt which is lower in kilojoules and fat than ice cream. To give you an idea, a 100g serving of chocolate ice cream from a popular supermarket contains 668 kilojoules. However, their frozen yoghurt, which is just as sweet and creamy, contains only 416 kilojoules per 100g.

Swap high fat snacks for low-fat biltong

Who could resist indulging in a samoosa, pie or slap chips ever once in a while? However, if they’re you’re go-to daily snack these oily, high fat and high kilojoule snacks are derailing your health. Instead, quell that craving with South Africa’s favourite salty, spicy treat – a non-fatty cut of biltong. A 50g serving, essentially a large handful, is around 500 kilojoules, while the average beef steak pie contains a whopping 2000 kilojoules.  

Snacking smartly could see you save on life insurance

Remember, small changes can make a big difference when it comes to your health and wellness. These are just a few clever snack swaps but by making time to look at the kilojoule content of your food, you can start making informed lower kilojoule choices. Not only will you be rewarded with a sleeker-looking physique, you’ll also lower your body mass index (BMI) which reduces your risk of developing chronic illness and dread disease. Better yet, this can even reduce your life insurance premiums!

Most insurers, including MiWayLife, use your BMI as a factor when determining your risk of developing health conditions. If you keep your BMI in the healthy range, it could mean lower life insurance costs and more peace of mind for you and your loved ones.

To work out your BMI, use our handy BMI Calculator. And while you’re at it, why not get a quick life insurance quote? We’re looking forward to surprising you with our affordable premiums.

Did you know:

You can now take out life cover with us online in a few simple steps. No calls and no agents! Make sure to take care of those you love today by buying MiWayLife cover online.