Healthy snack options
Snacks form an important part of your diet and require just as much attention as the rest of your nutrition. It is very easy for all your hard work to be undone if you graze on rubbish between breakfast, lunch and dinner.
Protein (20-30 g) should form the basis of your snacks with the addition of some low glycaemic index carbohydrates, vitamins and minerals. At least one snack a day should contain a variety of fruit and vegetables.
Avoid too many dried fruits and cereal bars where possible. Dried fruit is high in sugar and there is more benefit to eating raw fruit, with the exception of dried apricots. Cereal bars are low in protein and do not contain the vitamins and minerals found in fruit and vegetables.
- 2 tablespoons good quality peanut butter (Whole Earth, Meridian) spread on celery, carrots, vegetables + 1 Total yoghurt. Nut butter (peanut, almond, cashew) is filling and packed full of good fats. Avoid cheap varieties and sunflower seed butter.
- 1 small pot cottage cheese on 2 plain Ryvita / oat cakes + 6 walnuts. This is a good option on heavy training days as oat cakes provide lower-GI carbohydrate compared to bread.
- 1 small pack of Beef Jerky. This is an excellent high protein snack. Chewing it also keeps you busy! Be careful not to choose flavoured Jerky as these often have added sugar.
- Hummus with celery, carrots, peppers, broccoli, cauliflower. Chickpeas in Hummus contain protein whilst the vegetables are excellent sources of vitamins, minerals and low-GI carbohydrate.
- Total yoghurt + 70 g mixed nuts/ seeds. Try adding a teaspoon of Manuka honey (immune boosting properties) for variety. Brazil, Almonds, Walnut, Cashew, Pecan nuts are all great options.
- Almonds and dried apricots. Almonds are a source of protein, Low-GI carbohydrates and packed with vitamins. Dried apricots are rich in carotenes and provide a range of vitamins including iron.
- Apples or pears. Apples are a source of soluble fibre and contain antioxidants and vitamin C. Pears are high in potassium and also a good source of fibre. The relatively low sugar content of these fruits makes them a great choice for people looking to lose weight or control appetite.