By I love snack time, although it’s not as apparent now because I fast! I find it helpful to get me from breakfast to lunch, without overindulging.
Some snacks can also keep you full throughout the day and limit any cravings for unhealthy foods.
Top six snacks you can carry and eat anytime
1 Almond (followed closely by walnuts, macadamias, pistachios and pecans:
Nuts provide you with protein, vitamins and minerals. Almonds also contain fibre and healthy fats. In moderation, these can help you lose weight long term. I always eat activated almonds, as they are a lot easier to digest. My other favourite nut alternatives are walnuts, macadamias, pistachios and pecans. Alternate each day if you have a few choices, to provide different in flavour, texture and also nutrient value.
Serving size per snack: Aim for 28 grams (this is roughly 23 almonds)
2. Boiled or scrambled eggs
Eggs are the most weight loss-friendly and extremely easy to carry snacks around! I LOVE eggs. On their own, with a bit of olive oil and salt is perfect when you are on the go, starving and need something to keep you going. Eggs can keep you full for longer, whilst reducing the number of calories you eat overall. Eggs contain protein, vitamin K2 and B12.
Serving size per snack: 2 hard-boiled eggs contain 13 grams of protein and about 140 calories.
3 Dried, unsweetened coconut flakes this
This stuff is GOLD in my handbag, and my snack draws. You can purchase lightly toasted coconut flakes, or plain ones, depending on your taste buds. My favourite kind is lightly baked and salted.
Coconut is high in fat, which is the medium-chain fats that can increase metabolism, aid in weight loss and improve your brain function (your brain loves this kind of fat). Use them to enhance your memory when you are taking on a critical project or a test.
Be sure to check the labels, and purchase only UNSWEETENED coconut flakes. Sweetened coconut flakes contain too much sugar.
Serving size per snack: 28g of coconut flakes contains about 180 calories
4. Berries (including strawberries, blueberries and mulberries)
Berries are filled with antioxidants, that keep free radicals at bay. Free radicals cause oxidative stress on the body.
Berries also regulate blood sugar and insulin levels and increase insulin sensitivity. Their high soluble fibre helps reduce the number of calories you absorb from your meals. Doubling your intake of fibre could make you absorb up to 130 fewer calories per day.
Serving size per snack: 1 cup of berries contains about 57-70 calories
5. Carrots
These beauties are one of the best sources of carotenoids, including beta carotene, which your body can convert to vitamin A.
Carotenoids can reduce your risk of cancer, heart disease and cataracts.
You can eat your carrots alone, or pair them with a particular dip, containing fats (such as avocado, cottage cheese or even oil (my favourite). The fat helps to absorb the carotenoids.
You can cut these in finger slices and snack on them at will, throughout the day.
Serving size per snack: 1 serving of carrots is about 100g (1 medium carrot) and around about 41 calories on their own
6. Turkey
Turkey contains a lot of protein, minus the fat. It’s a very satisfying form of protein, that will keep you full, preserve your muscle mass and burn more calories during digestion than fat or carbs. They are the perfect pre and post-workout snack on the go. You can pair turkey with cheese or even in a salad, to make a meal out of it.
Serving size per snack: 1 serving size the size of a deck of cards, and contains 180 calories.
These snacks will provide you with the nutrients you need, keep you full for longer, and are all portable enough to throw in your bag. When you are in a long meeting, seminar or you are training outdoors for hours, keep a couple of these close at hand. When you are busy, the best options are simple, can be kept away from a fridge for a while, and delicious too!
Happy Snacking
X ange o
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