It’s normal to want to snack on something between meals to keep energy levels going, but it pays off to choose your snacks wisely and only eat when you are feeling hungry instead of when feeling bored or emotional.

Keep in mind that if your schedule is not flexible enough for you to eat a snack exactly halfway between meals, you will need to vary your snack size – if a snack simply needs to give you enough energy for half an hour instead of two, a much smaller portion is needed.

Try these great, tasty snacks filled with a whole lot of good nutrients:

Broccoli with pesto

Broccoli is a source of iron which, among other things, plays a role in energy and oxygen transportation around your body. If eaten raw, it adds a good dose of fibre too, so dip a few florets in some basil pesto or rocket pesto and enjoy the crunchy goodness. Pesto adds a little plant fat to the snack which helps to keep you feeling fuller for longer.

Apple or pear with nut butter

This is the fruit version of a peanut butter sandwich and is a great way to get fruit into your daily intake. Slice a medium apple or pear into slices and then spread your favourite nut butter onto each slice. The fruit provides vitamins and energy while the nut butter adds protein, making this a well-balanced option.

Nuts and dried fruit

This is another well-balanced snack and it packs a punch in terms of energy, protein and fat. It’s tempting to keep grabbing handfuls, but one handful will give you enough of the goodness you need to see you through to your next meal. Opt for unsalted, raw nuts where possible so that your salt intake doesn’t become too high.

Small yoghurt or smoothie

Grab a few dollops of plain yoghurt (lower sugar content than sweetened yoghurts) and eat as is, or better yet, top with a little fruit or some honey and nuts. If you have a blender handy, then mix all together to make a tasty smoothie.

Leftovers

Sometimes leftovers taste better than the night before, so make the most of it and pack a lunch box to work with a few mouthfuls of last night’s meal inside. A few bites should do the trick along with a cup of tea or fresh glass of water.

Hard-boiled eggs

Eggs are an excellent source of protein and a great mid-morning snack. Boil them the night before or in the morning and then eat them as they are or with a little salt and pepper.

Avocado

Avocado is a wonderful source of vitamin E and a very satisfying snack. Eat half an avo as is, or scoop it out and spread over a small piece of toast or seed and nut slice, or combine a little of it with a hard-boiled egg.

Popcorn

Popcorn, without the extra flavourings, can be a great snack. Make it yourself – that way you control the salt or butter content added – and keep in an airtight container until the next day.

Soup

A small bowl of soup is a wonderful snack option, especially in winter. Pure vegetable soups are always good, but add some legumes if you can. If you opt for minestrone add some beans, or add some chickpeas to a butternut soup, and you’ll get the added protein to make the snack more satisfying and well rounded.

Cottage cheese with honey or berries on a cracker

Spread some cottage cheese on a few crackers of your choice and top with honey or berries for a sweet snack.

Hummus

Hummus is a wonderful dip or spread and therefore a great option to have in your kitchen. For a quick, fresh snack, dip some baby carrots or cucumber slices into the hummus.

Sources

www.taste.com.au
Vitamins in everyday life (Vitamin Information Centre, South Africa)