Healthy Snacks

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Snack Suggestions

  • 1 small tin of tuna in brine, drained, mixed with some chopped cucumber, capsicum, coriander, basil, a squeeze of lemon and black pepper
  • ½ cup of live, natural yoghurt with home-stewed fruit, small drizzle of honey, 1 dessertspoon of LSA or chopped raw mixed nuts and seeds
  • Cottage cheese mixed with fresh, chopped herbs and curry powder or chopped organic dried apricots and almonds. Use vegetable sticks, pappadums, rice crackers (without MSG, no. 621), toasted wedges of pita bread or wholegrain crackers such as Ryevitas.
  • Home-made humous, guacamole (avocado dip) or baba ghanoush (eggplant dip) with vegie sticks
  • Celery sticks with cream cheese, fetta or nut butter
  • Small handful of raw, unsalted mixed nuts and seeds and a piece of fruit or a few dried fruits such as sulphur free apricots, dates or prunes. Organic wherever possible
  • Small piece of cheese (about the size of a finger) such as goat’s cheese or cheese from organic cow’s milk with a piece of fruit
  • Home-made smoothie with berries, banana, 1 cup of organic milk (or almond, rice or soy), organic yoghurt or silken tofu (for protein) and cinnamon
  • Home-made rice pudding; ½ cup basmati or brown rice cooked in milk (or try coconut milk!!), cinnamon, vanilla essence, cloves and raw honey to taste (avoid if pregnant) sprinkled with chopped nuts and seeds. Healthy cooked rice recipe here;
  • Home-made muffin using spelt flour, fresh fruit and nuts or spinach, fetta and sun-dried tomatoes
  • Boiled egg
  • Flaxseed crackers with fetta cheese; click here for a recipe;
  • Protein ball, click here for a recipe;


A Few Tips

  • Prepare your snacks in advance and keep a supply at home and at work.
  • Eat quality protein, fat and fibre at every meal and snack to help keep blood sugar levels stabilised and stop you craving sugar and refined carbohydrates
  • Eating snacks is a vital way to keep your metabolism working at its peak, your concentration high and your mood stable.
  • Eating snacks and keeping meal portions smaller may be an effective way to manage weight for some people. Getting very hungry may mean we are less conscientious about our food choices and more likely to overeat. The body also immediately stores food eaten when hungry as fat deposits because it erroneously thinks we are heading into a time of less food availability.
  • Snacking may sustain energy levels throughout the day and reduce the consumption of “quick energisers” such as sugar and caffeine which give us a quick energy burst and releases adrenaline, but then leave us with an energy slump.

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