Our resident nutritionist Alex Dobbs gives us the lowdown on how to use healthy snacks to nourish our bodies and boost energy levels throughout the day.
Guaranteed Healthy Nourishing Snacks
If you are confused about the current Covid restrictions and often don’t know who to believe or where to look for the truth, welcome to my world. The world of nutrition is a minefield of conflicting information, changing advice, updated knowledge, self-proclaimed gurus, and belief-systems. I have spent countless hours churning cutting edge research in the quest for the “truth”, only to emerge temporarily more confused than when I started out.
What I do know is this: every time we put food into our body, we have the opportunity to build it up and to nourish it. With this in mind, let’s take a look at some truly healthy snacks.
Why do we not eat healthy snacks more often? A lack of preparation is the cause of unhealthy snacks making their way into our diets. So, this month, before you sit down at your desk/go to work, prepare two healthy snacks for the day and bring them along with you.
What are healthy snacks?
< 200 kcal Sweet Healthy Snacks:
Berry Banana Smoothie – 1/2 cup frozen berries, ½ cup frozen banana slices or 1 medium banana cut up, ½ cup natural yoghurt, some orange juice or kefir. Mix up all ingredients and store in a thermos for the day.
Berry Compote and Leftover Breakfast – 1 bag of mixed frozen berries, some natural or leftover porridge or muesli. Heat up the frozen berries to make a compote, this keeps in the fridge for 3 days. Combine this with leftover breakfast. Yum.
Fresh Fruit Salad with Citrus Mint Dressing – you can either buy a pot of diced fruit or cut up your own favourite fruits. For the dressing: 1 tbsp honey, ½ lime juice, ½ lemon juice, 1 tbsp chopped mint. Mix and store in a sealed jar until you are ready for the snack.
< 200 kcal Savoury Healthy Snacks:
Medley of Veg Sticks – sticks of e.g. celery, pepper, cucumber; and a couple of tablespoons of guacamole or hummus. Store everything in an airtight container in the fridge, can be prepared the night before and stored overnight.
Avocado with lemon juice, salt and pepper – Nothing to prepare, just bring along the avocado, a knife and teaspoon, and a small container w some lemon juice, salt and pepper pre-mixed.
Spicy Eggs – a hard-boiled egg sliced in half, diced pepper, tomato and cucumber, topped with salt, pepper and smoky paprika.
What’s the best time in the day for a healthy snack? Aim for one snack mid-morning (ca 10.30/11 am) if you find you are too hungry before lunch, and another snack mid-afternoon (ca 3.30/4 pm) if dinner is still a while away.
Check out more of Alex’s health and wellbeing blog posts HERE