Snacks & Treats

One of the keys to having great nutritious snacks throughout the day is a little bit of forward planning. One of the first steps is to make sure you have plenty of containers to store your snacks in.  Also select a few small, basic containers that you are able to carry with you at all times, full of staple snacks, eg: dried fruit, nuts, organic popcorn, and crackers.
Another helpful idea, if your workplace allows, can be to keep some food in the fridge such as yoghurt, dip,  cheese, veggies, and fruit, as well as tins of tuna and some containers full of bits and pieces to snack on, or to make a quick, healthy grazing plate, or meal.

 
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Cheese Cubes


Cheese is rich in high-quality protein and calcium, making it a satisfying and nutritious snack, also offering many additional nutrients including zinc, B12 and Vitamin A. There are many different types of cheese, offering an array of flavours, textures and culinary uses. Many people eat cheddar and maybe one or two other types of cheese. Try experimenting with some new cheese to add some variety such as: Swiss, Camembert and Brie, Havarti, Blue cheese, Parmesan, Goats varieties, Feta varieties, and Gouda.  #Note - Processed cheese products are best avoided.

  • Cut cheese into squares and eat 3-4 squares as a snack

  • For variety try combining 2 cheese squares with 5 almonds and a small handful of berries.

  • Have 1-2 cheese squares when you eat fruit, to add some protein.

#Tip - Cheese freezes well. Buy larger blocks and cut into cubes, or smaller sections and freeze for longer storage.

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Pop Corn


Popcorn is a great low calorie snack that is high in fibre, rich in nutrients including B vitamins , magnesium and iron, and a source of antioxidants. Popular preparations of popcorn are often loaded with butter and salt making it an unhealthy choice. If you purchase lightly salted, air popped varieties, or pop it yourself, it can well and truly be considered a health food. 

# Tip - Get creative with seasonings. Some ideas include: 

  • Sea salt and Black Pepper

  • Rosemary, Parmesan, Olive Oil and Salt

  • Nutritional Yeast

  • Herb Salts

  • Dissolve salt in some vinegar and spray over popcorn

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Boiled Egg


I describe eggs as a magic capsule of goodness and natures multi-vitamin, having every nutrient required for human health, except vitamin C. So eat your eggs with tomato, capsicum, or spinach and you’re off to a good start. Eggs boast many health benefits and are indicated for heart health, pregnancy, breastfeeding and weightless to name a few.

A boiled egg is an excellent snack, travels well and is extremely satisfying.

 
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Nuts


Nuts are tasty, super convenient, high in protein and very satisfying in small quantities. Nuts have anti-inflammatory properties and are loaded with antioxidants. 

  • Keep things interesting by changing the nuts you are eating every few weeks eg: Brazil, Almond, Cashew, Hazelnut, Macadamia, Pine, Walnut and Pistachios. 

  • Try mixing it up with some trail mixes with both nuts and seeds, or a little bit of dried fruit. 

  • Add nuts to dishes such as stirfry and salads.

#Tip - Nuts are a great way to satisfy hunger and stabilise blood sugar, as they add protein to your snacks and meals. Try and have 5-7 nuts whenever you eat fruit to add some protein.

# Fun Fact - Peanuts are actually a legume, not a nut

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Fruit


Fruit is a fantastic, sweet tasting snack, rich in essential vitamins and minerals, antioxidants and when eaten whole, fibre. General guidelines suggest consuming 2 pieces daily. For those on weightless programs, I suggest focusing more on the berry family and stone fruit, as they are lower in calories and still very satisfying. Whilst juicing can be appropriate in some health regimes, generally it is better to eat the fruit whole and avoid fruit juice. When juicing I suggest adding one piece of fruit to a vegetable combo to sweeten it up a little. 

#Tip - Put watermelon and berries in a blender and blitz. Pour into icy pole moulds and freeze for a healthy treat.

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Veggie Sticks & Dip


Veggie sticks are a great raw snack food and can be combined with many different foods as a dip. Carrot and celery are the most common, but other ideas include capsicum strips, snow peas, broccoli florets, cauliflower florets, green beans and cherry tomatoes.

Some healthy dipping suggestions include: Hommus, Tzatziki, Greek yoghurt with minced garlic and/or herbs, Salsa, Guacamole

#Tip - Dips are best prepared at home with fresh ingredients. If you do purchase dips, check ingredients and look for products that haven’t been prepared with cheap vegetable oils.

 
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Nut Butter Balls

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Frozen Banana Boat

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Date and Almond Balls

 
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Black Bean Brownie

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Banana Bread

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Oat and Seed Slice