Our snacking habits are often the biggest challenge when it comes to eating a nourishing diet. It is relatively easy to prepare wholesome meals, but often more of a challenge when it comes to snacks especially if we want something quick or on the run. Here are some suggestions of snacks to focus on eating and snacks which are best avoided.
What to Eat
In general, the best snacks to go for contain a reasonable amount of protein and low amounts of sugar. This helps to keep you more alert and your blood sugar levels balanced. Also aim to avoid chemical additives, including ‘natural’ colours and flavours as they are still processed chemical additives they just start from a natural base. Lastly, aim for high nutrient levels to feed your body, reduce cravings and keep your body satisfied for longer.
Here are some recommended snack foods:
Homemade hummus or guacamole with vegetable sticks
Most store-bought hummus and guacamole is unfortunately high in preservatives and refined vegetable oils. It is fairly easy to make your own and either pack it for an out-and-about snack or enjoy it at home.
Smoothies
This is largely an at-home snack but quite quick to make. Blend together at least one item from each of the following 3 categories for a nourishing, satisfying smoothie:
1. Fruit – preferably organic and low glycemic eg green banana, berries, feijoa, green kiwifruit,
2. Greens – either fresh green leafy vegetables or herbs such as spinach, parsley, mint, lettuce or a greens supplement powder/liquid chlorophyll
3. Protein – micro-filtered organic whey powder, coconut water/milk, chlorella, chia gel, raw milk, organic yoghurt, raw egg yolk,
Homemade Soup
Take it out and about in a thermos. Make extra soup when you make it for a meal and freeze it for snacks or make up a big lot just to freeze. Most soups are very quick and easy to make – you just throw everything in a pot or slow cooker and simmer until cooked.
Cold Thai fish cakes or mince patties
Eat left-overs from dinner or make a batch to freeze and take as snacks
Plain organic yoghurt with fresh fruit
Snacks to Avoid
Most of us know to avoid snacking on things like chips, chocolate bars and cake. However, here are a few snacks which are also not so good that you may not have been aware of.
Store-bought Muesli Bar s
Store-bought muesli bars are often high in sugar and refined vegetable oils, both of which stimulate damaging inflammation in your body. If they contain nuts/seeds the protein helps to balance the sugar, but if they have been baked it is likely that the high cooking temperature has oxidised the polyunsaturated oils in the nuts/seeds. This is also the case if the bars contain polyunsaturated vegetable oils. Oxidised oils can cause inflammation and free radical damage in your body which are significant factors in pre-mature aging and disease.
Instant Noodles
These are often seen as a good snack because they are ‘low-fat’. However, they are 먹튀검증 high in chemical additives and refined vegetable oils both of which are damaging to your body. The flavouring mix is usually high in refined salt and often contains sugar and MSG. The noodles are made from refined flour and are a significant source of sugar (glucose). Instant noodles give you a large glucose hit which is likely to send your blood sugar levels on a roller-coaster and they are largely devoid of nutrients
Rice Crackers
As for instant noodles above.
Packet and Canned Soups
Like instant noodles these are often viewed as a good option because they are ‘low-fat’. However, similarly to instant noodles they are usually high in chemical additives, a significant source of sugar and largely devoid of nutrients. One exception to this is quality dried miso soup.