Regular nutritious snacks are an essential part of a healthy diet. This is particularly important for the busy individual, especially those with a tendency to hit that 3pm slump and head to vending machines or whatever is closest to the workplace (often not a nutritious option). So what should our daily snacks be?
1. Cut-up Vegetables
Although not always considered as a simple snack. Chopped vegetables are a great low calorie option, and if chopped/packed the night before – are an easy option to grab from the fridge and take to work. As well as this, vegetables are an area many people struggle to meet their daily requirements (5 serves). Adding vegetables as snacks increases our chances of meeting these requirements, as well as giving us a great hit of many different vitamins, minerals and fibre to help fill us up. If plain vegetables don’t take your fancy, adding a nutritious dip can aid your enjoyment. I would recommend trying a hommus (added protein and fibre), or a tzatziki (added serve of dairy, calcium and protein).
2. Fresh Fruit
Fruit is another great snack option. Some fruits even come in their own packaging (eg. the humble banana). Many steer clear of fruit due to often being easily bruised en route to work/gym. This can be easily avoided by buying fruits that are ‘tougher’ like an apple or banana. Or putting them in a container. Chopped fruit salad is also a great option, and avoids the risk of bruising. If you don’t feel like cutting up the fruit salad, great options include grapes (frozen grapes in a container are a great option for the hotter weather), strawberries, blueberries, raspberries (all berries) and supermarket pre chopped varieties. Also if you’re concerned about the chopped fruit browning (I’m looking at you banana/apple/pear) then a squeeze of lemon juice when you first pack it will reduce this significantly.
3. Dark Chocolate
This is a good alternative for those of us who crave that sweet chocolate hit. Now we aren’t talking a whole block, but a small dark chocolate bar or a few pieces provides a good antioxidant hit and afternoon pick me up. As well as a great preventative to the work biscuit jar/chocolates.
- Lindt – dark chocolate bar (35g)
- Whittakers – dark chocolate peanut slab (50g)
4. Nuts/Dried Fruits
Home made or pre-packaged nut/dried fruit/seed mixes are a great snack option full of a great mix of protein, healthy fats and carbohydrates to give you a great energy hit. Keep in mind a serve of nuts is around 1/3 cup (or a small handful) per day, and a serve of dried fruit is 30g or the equivalent of 4 apricot halves or 1 1/2 tablespoons of dried sultanas per day. If you don’t feel like prepping your own the humble trail mix pre made varieties are a great option to take on the go:
- Woolworths – On The Go Trail Mix (85g sachet – to be eaten over 2 days)
- Sunbeam – Snacks That Go (range from 30-40g serves)
- Majans Bhuja – Trail Nut Mix (140g bag – 4 serves)
5. Roasted Broadbeans/Chickpeas
A relatively new one on the block. Roasted Chickpeas and Bean variety come in ready to eat packs and boast up to a whopping 6.1g protein and 4.1g dietary fibre per 25g serve, dependant on the variety. Also they are an easy on the go grab, are low GI, and are incredibly tasty:
- The Happy Snack Company – Chic Nuts (25g bag)
- Be Natural – Moroccan Spice Dry Roasted Chickpeas (22g bag)
- The Happy Snack Company – Roasted Fav-va Beans (Broadbeans) (15g bag)
6. Nut Bars
Muesli bars are notorious for marketing themselves as a healthy option, but containing large amounts of sugar and refined carbohydrates. Nut bars, on the other hand, pack a lot of protein, often still higher in sugar – but a far better option that a regular muesli bar. A good rule of thumb for picking your nut bar is one containing less that 10g of sugar and the greatest percentage of nuts:
- Go Natural – Nut Bar
- Carman’s – Classic Fruit and Nut
- Coles – Nut Delight
7. Yoghurt
Often not considered as a common snack, or kept for breakfast time. Yoghurt is a versatile snack food, able to be purchased in snack sized tubs and containing a serve of dairy, protein and calcium. Natural/greek plain varieties are the best option, which allow you to avoid having the added sugar of flavoured varieties. Adding some frozen fruit to these in a container is also a healthier option. Yoghurt is ideal for those with fridges at their workplace, for those without this luxury – freezing yoghurt and allowing to defrost also allows it to keep cool until you consume it.
- Chobani – Greek Yoghurt (170g tub)
- Farmers Union – Plain Greek Yoghurt (160g tub)
- Tamar Valley – Greek Style Yoghurt (125g tub)
8. Cheese and Crackers
A number of varieties of cheese and crackers pre-made serves are now available in shops. These offer a nicely portioned carbohydrate and protein hit, due to some varieties being rice crackers – can also be a great gluten free option for those who need to avoid gluten, and make a great mid-morning snack. Cottage cheese and crackers options offer a whopping 10g of protein and regular tasty cheese and crackers offer around the 5g mark. both are easy and ready packed – a great grab in the morning:
- Mainland – Tasty on the go cheese and crackers
- Bulla – Cottage cheese with crackers
9. Corn Crunch
Corn-crunch is a wholegrain, low GI and tasty on the go snack. These roasted corn kernels are easy to pack, and a great cupboard staple:
- Simply Wise – Corn Crunch (30g bag)
10. Tinned Fish
Tinned fish is a cheap, protein rich and easy to grab snack. Going for varieties in spring water rather than brine, or tipping out the oil in other varieties is the best option here. Having these with some wholegrain crackers is a great on the go option. A number of tuna varieties also have ready made meal options including with beans or wholegrains. These can be a great on the go snack or meal – particularly if you are in rush, going to a conference or travelling:
- Sirena – Tuna in Springwater
- Sirena – Tuna with Beans
- John West – Tuna On The Go
- John West – Moroccan Tuna Brown Rice and Quinoa
- Coles – Red Salmon
Nutrition On Macquarie 