13 Aug 12 Healthy Snack Ideas

If you’re in search of some healthy snack ideas, look no further. Below we have put together 12 of our favourite healthy, low sugar snacks that will support your health and won’t compromise your weight loss.

In this article we’ll also explore the ins and outs of snacking for health and weight loss.

SHOULD YOU SNACK?

A decade or so ago the ‘little and often: three meals and two snacks to balance your blood sugar’ approach was encouraged. But our understanding of nutrition has evolved and we now know that constant grazing isn’t the best approach to eating. Research into fasting has advanced our understanding of the fact that going for periods of time without food is beneficial for health, when done in the right way. So where does this leave snacking?

Snack culture is a relatively recent phenomenon. One explanation for this is that protein-based breakfasts that kept us full until lunch have been widely replaced with carbohydrate based breakfast foods like cereals or toast. These don’t tend to sustain us for so long, leading to increased likelihood of hunger and cravings mid-morning. Another is the explosion of snack foods on the market and our more active, work-focused lifestyles that lack set mealtimes and often require quick and easy on-the-go refuelling options.

If you want to support your health and prevent weight gain, knowing when and how to snack healthily is important. So when should we snack? When should we avoid it? And what are the best snacks to choose?

WHEN TO SNACK

WHEN YOU’RE HUNGRY

When there is a long time between two meals and you are genuinely hungry, a healthy snack between meals can be a good idea. For example, if your lunch break is at 1pm but you won’t get home in time to have dinner before 8pm, consider a healthy mid-afternoon snack around 4 or 5.

TO AVOID OVER EATING AT MEALS

We’ve all been there: you are ravenous when you sit down for a late meal in a restaurant with friends, so you order the biggest thing on the menu and devour more than your fair share of the bread basket too. If think you’re likely to overeat due to a delayed mealtime, have a small healthy snack beforehand to manage your appetite.

RE-FUELLING AFTER EXERCISE

A post workout or run recovery snack or shake is a good idea. Have a healthy option ready, particularly if you’re on the go. A protein-based snack like a good quality protein shake, bar or a boiled egg is a good idea to support muscle repair and recovery.

WHEN NOT TO SNACK

IF YOU’RE NOT HUNGRY

It sounds obvious, but how often do you find yourself snacking for reasons other than hunger? Every time you reach for a snack, ask yourself ‘am I really hungry?’. And if the answer is no, the solution isn’t food. There are many triggers for snacking that have nothing to do with hunger, common ones include comfort and stress eating. If this sounds like you, work on getting to the route of the problem rather than distracting yourself with food.

BECAUSE YOU’RE BORED

As well as emotional eating, snacking out of boredom is common. If you’re opening the fridge just for something to do, consider how you could better combat your boredom. Consider taking a quick walk or have a cup of herbal tea while you read a magazine article instead. Find an activity that works for you and next time you’re tempted to snack out of boredom, do that instead.

JUST BECAUSE FOOD IS THERE

If you have tempting snack foods lying around, the chances are you’re likely to eat them. Make sure snacks are out of sight in the cupboards, or even better, out of the house altogether. Don’t buy unhealthy snacks just because you’re in the habit of doing so. Replace them with healthy options and then if you’re really eating because you’re hungry, you’ll be in a better position to make healthier choices.

12 HEALTHY SNACK IDEAS

SAVOURY SNACKS

OLIVES

Rich in healthy fats and antioxidants, olives make for a great healthy snack. Try Oloves for a convenient, portable option.

KALE CRISPS

A perfect pre dinner snack, make your own using our simple recipe. Or try 8Foods Keto Raw Kale Crackers.

BOILED EGGS

Choose organic eggs, boil a few in advance and keep in the fridge for a satisfying snack. Chop a couple in half and top with a dollop of guacamole or good quality mayonnaise.

GUACAMOLE

A tasty, healthy-fat-packed snack. Make your own or try Holy Moly guacamole. Serve with vegetable crudités like carrot sticks, cucumber sticks and radishes.

DRIED MEAT

Venison might not be your first thought when it comes to snacking, but these Venison Slices from Ember might convince you otherwise. Or try Roam Bars made from higher welfare, grass fed beef.

Read more: Snacking: Good or Bad?

SWEET SNACKS

FRUIT & NUTS

Berries are rich in beneficial nutrients while being relatively low in sugar compared with other fruits. Take a small handful of raspberries or blueberries and combine with a small palmful of nuts like pecans or walnuts.

COCONUT YOGHURT

Coconut Collaborative make handy, single serving pots. Choose the natural, unflavoured version and add a small handful of berries.

PROTEIN BITES

Nibble Protein bites are made with low GI dried plumbs so they contain typically half the sugar of other balls and bars. We love their Choc Chip Cookie Dough and Fudgy Lemon Shortbread flavours.

KETO BARS

Keto Hana and Pulsin make tasty, low carb snack bars. Both brands come in three different flavours including chocolate and mint and chocolate orange.

CHOCOLATE

Stick to dark chocolate, ideally 85% plus. Cox & Co Vegan Chocolate is made with 85% cacao dark chocolate and raw cacao nibs and comes in single serving 35g bars.

NUT BUTTER

Take two tablespoons of good quality, unsweetened nut butter and spread on slices of one small organic apple.

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