Eat Well Wednesday: healthy snacks
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I am a self-appointed fresh produce ambassador.
For those of you who’ve been following my articles for the past few years, you will know that building a diet out of minimally processed, whole foods is the best way to promote good health and manage a healthy weight long term.
I also believe in balance. It’s actually not possible for the entirety of our diet to come from fresh food and it actually doesn’t have to either. What’s more important is the overall quality of your diet on a day to day basis, rather than judging individual meals and snacks on their own. If your diet is characterised by fresh whole food, meaning thats what you eat most of, then a few processed foods thrown in the mix is not a big deal at all.
Advances in food processing has changed a lot about the way we eat. It’s meant that more people have access to a large range of safe, convenient foods that we wouldn’t have access to other wise. The problem is that it’s also created a large of what nutritionists like to call ‘discretionary’ foods. Food thats not so nutritious and easy to eat in excess.
So with balance in mind and in the context of a daily eating pattern thats rich in vegetables, fruits and minimally processed foods – here is a list of processed foods that are handy to have around when life gets a little busy…
Nuts
Raw and unsalted ones are the best choice. Keep snap-lock bags of them with you throughout the day to snack on.
Steamed Brown Rice
It takes one minute to heat this rice in the microwave for a healthy, high-fibre meal or snack. Serve with a tin of tuna, vegetables, salad, feta and heaps more.
Rice & Chia or Rice & Quinoa Cups
This is great portion controlled meal option. Serve with leftover curries, stir fries, chicken, feta, chopped vegetables and more.
Tuna Slices or Canned Tuna
High in protein and a source of healthy fats to fill you up and help keep you fuller for longer.
Baked beans
Easy, portion controlled snacks or meals that are perfect to eat on the go. Good source of fibre and protein. Buy salt reduced.
Tuna and Beans
A perfect source of protein and healthy carbohydrate. It’s a no fuss lunch when you’re really pushed for time. Just grab and go.
Tuna and Brown Rice & Quinoa
Another good source of protein and healthy carbohydrates that you can grab and go.
Muesli Bars
Goodness Superfoods ‘Fibre Boost’ & ‘Better for You’ bars are a great option to keep in your bag or at your desk to snack on throughout the day.
Yoghurt
Natural yoghurt or options with limited added sugar are a great source of protein and perfect for a snack to fill you up and keep you going.
Vita Wheat crackers
Serve with hummus, natural peanut butter, other nut spreads, vegemite etc. Also top with avocado, cheese, tomato, smoked salmon…
Fava Nuts or Chick Nuts
These are roasted broad beans or chick peas. They are a fantastic snack that are a good source of fibre and low GI carbohydrate.
Trail mix
A handful of nuts, seeds, dried fruit and choc chips is delicious, nutritious and filling.
Fresh cheese slices
Not the highly processed ‘plastic cheese’ but regular old tasty cheese can be great with fresh apple slices or on top of wholegrain crackers.
Nutrition advice is highly individualised and it’s important to make decisions about the foods you eat day to day based on your diet as a whole as well as your health, goals and other lifestyle factors. If you’e unsure about where to start to make healthy choices with your diet, the team at The Healthy Eating Hub can help. Our qualified nutritionists and dietitians are experts in healthy eating made easy!
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