Savvy snacks

Savvy snacks

Refuel wisely and you’ll keep going through the day.

There are times when we really need something small to keep us going rather than wolfing down a massive meal. Choose snacks with longer-lasting benefit.

Many women avoid all nuts because they’re fatty but you’ll find polyunsaturated omega 3 fats in walnuts, and mono-unsaturated fat in almonds. Brazil nuts are a great source of selenium, and almonds, cashews, pistachios and hazelnuts are good for iron.

Dried fruit and seeds
Many cereal bars contain extra sugars. Instead, opt for sunflower seeds – great for omega 6, and dried apricots (choose sulphate-free ones), raisins and packs that mix nuts and things like dried cranberries, are fantastic for iron, slow-release energy and calcium.

Dark chocolate or liquorice
A few squares of dark chocolate (a good, high cocoa content one) and liquorice are good for iron.


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When bananas are ripe their starches have been mostly converted to sugars making them easy to digest. To get a longer energy release, try eating it with a handful of nuts.

Oats are great for fibre, slow-release energy, and have cholesterol-lowering properties, plus B vitamins, vitamin E, iron and zinc. If you need a topping, try almond butter – high in monounsaturated fats and vitamin E.

Savvy tip
Cucumber is hydrating and good for muscles, bones and other body tissue. Apples are a great source of energy and aid digestion.

Pass it on – Get out of the snack habit
1. Junk the junk. Treats are fine in moderation, but having a stash in the cupboard will make you want to swoop a handful every time you pass.
2. Keep your fingers busy. If you associate watching a DVD with a bowl of popcorn, keep a bottle of water to hand instead.
3. Beat boredom. Do word puzzles on the fridge door to avoid nibbling while making the kids’ tea, or a keep book of Sudoku in your bag for times out with the kids when you’d usually be tempted by a latte and biscuits.

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I keep a bag of pistachios and some oakcakes in my drawer at work for when I get pecking rather than reaching fro crisps!

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