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Snacking between meals can either make or break your healthy weight goals, depending on how you go about it.
Good snacking behaviours include:
Snacking only when there is a large break between main meals (i.e. 4-5 hours)
Choosing satisfying snacks containing fibre, low GI carbohydrates, healthy fats and protein
Choosing snacks that are preferably whole foods (i.e. not processed)
Portion controlling your snacks to prevent overeating
Planning your snacks in advance, and if necessary, carrying them with you
To help improve your snacking habits over summer, we have put together a list of 10 light and tasty options. Some of these are ‘ready to eat’, whilst others may have you experimenting in the kitchen. Enjoy!
Apple wedges with natural peanut butter: Slice a medium sized apple and leave the skin on – it is rich in fibre, antioxidants and vitamins! Serve with 1tbs of 100% natural peanut butter, for dose of healthy fats, soluble fibre and protein. Carrot sticks with hummus: Slice 1-2 medium sized carrots into batons, and serve with 2tbs of good quality hummus. We recommend brands that use extra virgin olive oil (i.e. Pilpel).
Strawberries with Greek yoghurt and honey: Strawberries are high in antioxidants, and very low in sugar. In fact, a whole punnet of strawberries has less sugar than half a banana! Serve with natural Greek yogurt for calcium and protein, and if you need it, ½ tsp honey. It’s always best to sweeten yogurt yourself, rather than buy flavoured options.
Boiled eggs: Despite their small size, boiled eggs are super satisfying as a snack. Rich in protein, iron and vitamin B12, they are a great option for vegetarians too. You can eat them on their own with a pinch of salt, or halved on across Vita-Wheat crackers with a thin spread of avocado
Wholegrain toast with cottage cheese and tomato: For a snack that ‘has legs’, look no further. The wholegrain bread will give you a boost of low GI carbohydrates for long lasting energy, and the protein in cottage cheese will keep you full for hours. For colour and antioxidants, tomato goes nicely. All in all, the perfect pre or post workout snack.
Handful of trail mix: Nuts and dried fruit offer the perfect combination of fibre, protein, healthy fats and low GI carbohydrates. However, beware of commercially prepared options containing compound chocolate, yoghurt, or sugar-sweetened fruits. Always read the ingredients, and when in doubt, make your own mix. We suggest a 20-30g serve.
Raw food bars: These guys are usually found in the health food aisle of supermarkets and specialty stores. Even service stations and milk bars have started to stock them. They usually contain a combination of dried fruits, nuts, seeds, essential oils (for flavour) and other wholefood ingredients. There are no numbers, preservatives, ‘bad’ fats or refined sugars, differentiating them from other muesli and protein bars. We recommend Naturally Nood, Kez’s Kitchen Free and Naked, and Emma and Tom’s LIFE. Alternatively, try making your own raw food bar, it’s super easy!
Mini frittata muffins: Preheat oven to 180C and grease 6-8 muffin holes lightly with olive oil or spray. Steam 1 cup of peeled and diced sweet potato in the microwave, until soft. In a large bowl, mix 6 whole eggs, 2 cups of shredded spinach, 2 diced tomatoes, ½ cup of sliced button mushrooms, the sweet potato, and ½ cup crumbled feta cheese. Season with salt and pepper. Pour mixture into muffin holes. Grease more holes if you have leftover mixture. Bake for 20-25 minutes, until set.
Green protein smoothie: Quick, easy, nourishing and satisfying – everything you wish for in a snack. In a blender, combine ½ frozen banana with 200ml milk of your choice, 1 scoop of natural protein powder, 1 tsp chia seeds and ½ cup shredded spinach.
Chocolate pecan bliss balls: There are so many recipes online for making bliss balls, however we prefer recipes that use only whole food ingredients, and avoid refined sugars and fats. For these chocolate pecan bliss balls, place in your food processor or blender 1/2 cup of pecans, ½ cup raw almonds, 8 pitted medjool dates, 1tbs hulled tahini, 1tbs natural peanut butter, 1tsp vanilla essence, 2tsp cacao powder, and 1 scoop of natural protein powder (or LSA if you prefer). Blend together until smooth, adding 1-2 tbs water if needed to soften the mixture. Roll into balls (approx. golf ball size), and coat in desiccated coconut.
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