Snacking in between meals can be a good way of keeping up energy levels, however choosing the right foods is vitally important. Keep a ‘Snack-Attack’ bag handy for those times you feel the urge to go to the sweet shop or vending machine. Nuts, seeds, crackers and fruit are all very portable and convenient. Make sure you are organised and this will help to prevent those dips in energy and willpower.
Avoid refined sugary foods and stimulants - these provide a quick fix that can often leave you feeling lethargic and craving more.
Choose complex carbohydrates (e.g. rye crackers, oatcakes) with some protein (e.g. hummus, nuts, seeds, cottage cheese), this helps to provide the body with a sustained release of energy to take you through to the next meal.
Try some of these snack ideas or use them for inspiration in creating your own healthy ones:
Rye crackers, oatcakes, corn cakes, rice cakes or any other wholegrain crackers, with:
Nut butter – almond, hazelnut or mixed nut butter (from good health food shops)
Mackerel, salmon or trout paté
Slices of chicken or turkey slices
Raw vegetables (e.g. cherry tomatoes, red pepper, carrot sticks – many supermarkets sell ready cut carrot sticks) with hummus, cottage cheese or mashed avocado/guacamole or taramaslata.
Apple or pear with a few (5-6) nuts or a small handful of seeds.
Fruit – berries if they are available
Boiled egg with some raw vegetables.
Falafel – Cauldron Foods make good organic ones; available from most supermarkets.
Fruit smoothie (diluted with water) with a few nuts or seeds, or choose one with a yoghurt base.
Piece of fruit (e.g. apple, pear, plum, satsuma, or berries) with nuts or seeds.
There`s loads of great ideas for healthy snacks online. Have a look at Dr Axe`s 100 healthy snack ideas here
Thrive Clinical Nutrition and Naturopathic Health Eve Morley BA hons. NT. FNTP. AMNNA. Soc Nat
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