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Healthy snack might sound like an oxymoron. However, it’s just another myth. In fact, snacking can be truly healthy if you’re choosing the right foods in the right proportions.
Getting through a day of work without having a little craving for snacking is next to impossible.
Lately, we had a talk with Sophie Gayer, a registered nutritionist based out in Lincolnshire who helped us prepare a delicious list of 15 offbeat snacks that are both tasty and healthy, and perfect for work breaks.
She even went ahead and helped us identify the food value of these snacks. What is cool, you can have few of these stashed in your desk for an easy midday nibble.
1. Mixed nuts
Mixed nuts are high in fibre, protein and full of healthy fats. These can be quite high in calories so aim for a small handful as a portion size. Brazil nuts are an excellent source of selenium.
2. Red bell pepper with guacamole
Bell peppers count as a portion of your 5-a-day. Guacamole is an excellent source of unsaturated fats.
3. Greek yogurt and mixed berries
Greek yoghurt is an excellent source of protein and calcium. Try and choose a lower fat version if possible. 80g portion of berries count as a portion of your 5-a-day. Berries are an excellent source of antioxidants.
4. Apple slices with peanut butter
Apples are full of fibre, vitamins and minerals. Most of the fibre is in the skin. Peanut butter can be a good source of protein and unsaturated fats. Try and choose a variety without any added sugar or palm oil.
5. Celery sticks with cream cheese
Celery is a low calorie vegetable. Cream cheese is a good source of calcium. Try and choose low fat versions if possible.
6. Kale chips
Kale chips may be lower in calories than regular potato chips. Check the labels as some varieties may be high in fat and salt.
7. Dark chocolate and almonds
Dark chocolate is a great source of antioxidants and polyphenols. Because the taste is stronger than milk and white chocolate, many find that they get the same level of satisfaction by eating smaller amounts. Almonds are a good source of protein, fibre and unsaturated fat. However, as both are high in calories, try to watch your portion size.
8. Cucumber slices with hummus
Hummus is a great source of vegan protein and fibre. Cucumber is very low calorie and counts as a one of your portions of fruit and veg.
9. Cherry tomatoes with mozzarella
Cherry tomatoes are a great snack as they are high in fibre and potassium. Mozarella is a great source of protein and calcium.
10. Chia pudding
Chia seeds are a great source of protein and fibre. Adding milk or dairy alternatives increases the portion of calcium.
11. Baby carrots with blue cheese dressing
Carrots are a good source of fibre and vitamin A. Carrots are among the best sources of carotenoids, which may reduce your risk of cancer, heart disease, and cataracts.
Blue cheese dip can be high in saturated fat so check the labels.
12. Healthy beef jerky or beef sticks
Beef jerky is high in protein which can keep you fuller for longer. However it can be high in salt so check the packaging.
Here are 3 of our favourites:
13. Canned salmon or sardines
Canned salmon and sardines are both excellent sources of polyunsaturated fats, especially omega-3. They can be a cheap and convenient way to eat more oily fish.
Here are some of our favourites:
• Bumble Bee Salmon Pink Canned, 14.75-Ounce
• StarKist Wild Alaskan Pink Salmon
• Sardines in Tomato Sauce by Ligo, 5.5oz
• Bela-Olhao Sardines in Lemon Juice, 4.25 oz
• Ligo Sardines in Tomato Sauce (3 Pack, Total of 1,275g)
14. Spicy avocado
Avocados are one of the most nutritious and pleasing snacks to consume. Avocado is a great source of polyunsaturated fatty acids. It’s high in fat and fibre content and can keep you fuller for longer.
Studies reveal that avocados can help lower bad cholesterol, slow down arthritis, and protect your skin from sun damage.
15. Turkey roll-ups
Turkey and chicken are excellent sources of protein and are very low fat. However, keep an eye on the salt content as some highly processed meats have a lot of added salt.
Get in touch with Sophie via her Facebook page if you loved her healthy snack tips or if you want to ask her anything else.
Cover photo by Esther Wilhelmsson on Unsplash