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Your guide to healthy snacking


It’s 4pm and everybody around you starts snacking. Some cake, chocolate bars, or even chips. But, snacking doesn’t have to be unhealthy. Read here how you can snack healthy in-between meals.

Grapes & Cheese This is a great snack. You might think? Cheese? Really? Isn’t this super high in fat? The simple answer: yes, but hear us out :) as with everything, you should not exaggerate and eat 100g of cheese in just one sitting. In addition, cheese is a great source of calcium and phosphorus and is a great source of Vitamin B1 and B12. Our tip: buy stronger tasting cheese - through this, you will only eat a little at a time. Eat your cheese with grapes! This doesn’t only taste fantastic in combination, but grapes also give you fiber, antioxidants (grapescontain polyphenols) which are helpful to the heart and ellagic acid, which is a cancer-fighting phytochemical. Yogurt and Granola Yogurt is a great snack, as it is low in fat and high in calcium. In addition, yogurt is good for your gut. Get low-fat, unflavoured yogurt that contain probiotic bacteria. For flavour, add some granola. Granola has lots of healthy fats, which are coming from the nuts, seeds and oils it contains. In addition, granola can help to lower your cholesterol level, as well as blood pressure, and can help to reduce inflammation.

Apples or Pears These are not only good snacks, but these are also counted against your 5-a-day fruit and vegetable target. Pears are high in potassium and are a good source of fiber and vitamin C. Apples are high in pectin (also a fiber), contain quercetin, which is an antioxidant that can reduce damage caused by cholesterol, and have a high water content. This will help to keep your thirst satiated. Similar to Pears, Apples are also a good source of vitamin C. Other good news: studies found that women who consumed three apples or pears a day for three months lost more weight than women who had a similar calorie-controlled diet but did not have the fruit. Oatmeal with fruit topping Despite being mostly eaten for breakfast, oatmeal can also be the perfect afternoon snack, as it is very satisfying. Oats are high in fiber, as well as rich in antioxidants, calcium and potassium. Through eating this healthy snack regularly, you can improve your heart health, can lower cholesterol and reduce blood pressure. This snack indeed needs some preparation, but your body, health and wellbeing will thank you.

Popcorn Believe it or not, but Popcorn is actually a good snack. Served plain, it provides your with whole grains, fiber and antioxidants. It is even very low in calories (around 30 kcal per cup). BUT, it is very important that you opt for unsweetened, un-buttered plain popcorn. You can put a little bit of salt on it for flavour. Avocado on Toast Avocado is rich in vitamin E, high in monounsaturated fats, a good source of potassium & vitamin B6, which aids the process of serotonin synthesis (a process that promotes good mood). Spread half a ‘medium ripe’ avocado on a slice of wholemeal toast to get a tasty, wholesome snack containing a healthy dose of fibre. And if you like a spicy touch, sprinkle it with a dash of chilli sauce for a tasty spicy healthy snack. But attention, even though Avocado is extremely good for you, it is high in (good) fat and shouldn’t be consumed in too large amounts.

Almonds Almonds are high in protein and fiber, as well as being a good source of magnesium, and rich in vitamin E (an antioxidant). Almonds can lower blood pressure and cholesterol. In addition, studies found out that Almonds can reduce hunger, which means that your overall calorie intake might be reduced as well. This can be very beneficial for weight loss. Banana Bananas are extremely healthy and delicious. They contain a fair amount of fiber and antioxidants. In addition one banana also contains potassium, vitamin b6, vitamin c, magnesium, copper and manganese. Bananas contain nutrients that can help moderate blood sugar levels after meals. Also, if you do a lot of sports, try to eat a banana 30 minutes before training. It’s a real energy booster :)

Acai Bowl Acai Bowls look like ice cream and nearly taste like ice cream. Basically such a bowl is a really thick smoothie, topped with oatmeal, fruit or peanut butter. Acai is a very powerful berry with loads of health benefits. It promotes heart health, helps digestion and is an absolute immune booster. You can find a great recipe how to make an Acai Bowl by yourself in our Recipe Section. Hummus with carrot sticks This only works if you have a fridge or another cold storage nearby. You get the best hummus if you make it yourself. We have a great recipe in our Food Section. If you don’t have time for this, you should go for the low-fat option. Hummus will supply you with vitamin E, manganese and garlic, which can fight disease. Carrot sticks are rich in beta-carotene and potassium. They will also increase your fiber intake.

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