When it comes to snacking, making healthy choices can often feel like a challenge. Many of my clients struggle with finding convenient and nutritious snack options that fit their busy lifestyles. As a nutritionist, I’m always on the lookout for delicious and nutrient-dense snacks that are easy to assemble and enjoy throughout a hectic day. Whether you need a quick bite between meetings or a satisfying treat to keep you going, here are my seven delicious and effortless snack ideas to make your diet instantly healthier, whether you are at home or on-the-go.
1. STUFFED AVOCADO
The healthy fats in avocado help starve off cravings. Sprinkled with extra virgin olive oil and vinegar dressing plus some pomegranate, cottage cheese/ feta (or a seed mix), it feels like a delicious treat.
Snack size: ½ an avocado + pomegranate seeds/1thumb-sized feta or cottage cheese + seeds, garnished with fresh herbs.
2. HOUMOUS WITH CRUDITÉS
This lovely chickpea dip with your choice of chopped cucumber, red pepper, carrot or celery sticks is one of my favourite snacks. Chickpeas are a great source of vegetarian protein and combined with the crudités, this snack is rich in fibre and essential vitamins and minerals like folate, iron and B vitamins.
Snack size: as many veggie sticks as you fancy + ½ a small tub of houmous (150g).
Tip: If I am buying my houmous I tend to go for an organic full fat version. You can also buy houmous with crudités in small tubs at many food-to-go outlets and grocery stores.
3. MIXED NUTS
Nuts are an ideal snack and also perfect for taking on the go. They’re naturally filling and high in healthy omega 3 fatty acids, protein and several minerals (magnesium, iron, zinc and more). Throw in a few seeds (pumpkin, flax or sunflower) if you like, too.
Snack size: a small handful.
Tip: You could also pair it with a fruit like orange, pear or a handful of berries.
4. SEAWEED THINS
Seaweed is a great source of iodine, an important mineral that is often missing in modern diets and essential for thyroid health. If you’ve not tried them, please do. They’re like a crisp that your body will love. Buy the simple salted ones rather than sweetened varieties.
Snack size: a 5g pack.
Tip: I tend to go for the original flavour by Clearspring.
5. YOGHURT WITH MIXED BERRIES
Plain unsweetened yoghurt mixed with berries (any will do – like raspberries, blueberries or strawberries) and a spoonful of seeds (flax, pumpkin, sunflower).
Snack size: a generous handful of berries plus 150g plain unsweetened yoghurt and a spoonful of seeds.
6. EDAMAME
Edamame is a popular snack and cooking ingrdient in many Asian countries. Little pots of these soya beans can be found in several lunch outlets these days. They’re rich in protein, fibre and several vitamins and minerals such as folate, iron and magnesium. They are easy to eat on-the-go if you need to.
Snack size: ½ a mugful – about the size you’d be able to pick up in snack pots in shops.
Tip: I would recommend going for unsalted, plain versions (unlike the picture!).
7. FETA, OLIVES + TOMATOES
You can’t beat feta for that wonderful salty hit. Team with olives and cherry tomatoes, and it feels like the deli counter has come home. You might find feta already cubed and in brine at your local supermarket.
Snack size: 6 cubes of feta, 6 olives + a small handful of cherry tomatoes.
Remember, by definition, snacks are small. They are not intended to be the size of an actual meal, so take note of the portion sizes included here.
Tip: if you’re eating from a larger packet – say, nuts or edamame, take out only a snack portion, transfer to a small container and put the rest of the bag back in the cupboard/fridge for another time.
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