Snacking sometimes gets a bad rap. That’s because a lot of pre-packaged snacks contain extra fat, sugar, and salt.
But snacks can be a key part of a healthy diet, which is important if you want to lose weight and maximise the effects of weight loss medication like Wegovy or Mounjaro.
They provide valuable nutrients like vitamins, minerals, protein, and fibre as well as energy for your daily activities. If you’re making snacks from scratch at home it will be easier to choose your ingredients.
When choosing snacks on the go, include a balance of protein, healthy fats, and carbohydrates to keep you feeling full and energised. Here are 13 healthy options that you can include on the go when you are looking for healthier options.
1. Fresh Fruit With Nut Butter
Apples, bananas, oranges, and berries are easy to carry and require little to no preparation. Consider pre-slicing fruits like melons or pineapple for added convenience.
Pair your apples with nut butter for added protein to keep you full for longer.
Fruits and vegetables are nutritious sources of essential vitamins, minerals, and fibre for maintaining good health. Incorporating them into your diet can help you reach your recommended daily intake of five servings.
2. Veggies and Hummus
Include carrot sticks, cucumber slices, or bell pepper strips with a small container of hummus for a nutritious snack.
Fruits and vegetables are nutritious sources of essential vitamins, minerals, and fibre for maintaining good health. Incorporating them into your diet can help you reach your recommended daily intake of five servings.
3. Nuts and Seeds or Trail Mix
Almonds, walnuts, pumpkin seeds, and sunflower seeds are recommended as sources of protein and healthy fats. It is convenient to portion them into small snack-sized bags.
A handful is a standard portion size.
Create a custom trail mix by combining nuts, seeds, dried fruits, and a hint of dark chocolate for a balanced snack.
4. Greek Yoghurt with Fruit and Nuts
Select low-fat or Greek yoghurt for added protein and pair it with fruit and nuts for some texture. Plain yoghurt can be enhanced with fresh fruit or a touch of honey for a natural sweetener.
5. Whole Grain Crackers with Tomatoes, Feta & Basil
Whole grain crackers, feta and tomatoes make a balanced snack as they provide a combination of fibre and protein. Opting for whole-grain or multigrain crackers adds more fibre which helps you keep full for longer.
6. Eggs With Tomatoes and Olives
Boil eggs in advance and pack them for a convenient protein source. Season with salt and pepper, and serve with tomatoes and olives on the side.
7. Smoothies
To make a healthy smoothie, combine low fat yoghurts, fresh or frozen fruits, and a handful of spinach or kale in a blender. Transfer the smoothie to a spill-proof, reusable container for easy transport.
8. Roasted Chickpeas
Roast chickpeas with seasonings to create a crunchy, protein-packed snack. Store them in a small container or ziplock bag for convenience.
9. Edamame
Steamed or roasted edamame pods make for a tasty and protein-rich snack. Sprinkle them with a pinch of sea salt for extra flavour.
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10. Banana and Nut Butter on Toast
Slice one small banana and add it to a medium slice of wholemeal toast with nut butter. The combination of fibre from the toast and healthy fats and protein from the nut butter creates a satisfying and nutritious snack.
11. Banana Oat Muffins
Banana oat muffins are a delicious and healthy snack that can be easily taken on the go. They are packed with nutrients like fibre, potassium, and whole grains, making them a great choice for a quick and satisfying pick-me-up.
These muffins are also very easy to make, requiring just a few simple ingredients like ripe bananas, oats, eggs, baking powder, and a touch of honey.
12. Cereal Bars and Energy Bars
Bars are a convenient snack for busy days, but it’s important to be aware that not all bars marketed as healthy are low in sugar.
When selecting nutrition bars, opt for options made with whole foods, minimal added sugars (5g or less), and a combination of protein, fibre, and healthy fats.
13. Chia Pudding
Chia seeds are packed with health benefits, with just one ounce containing 11 grams of fibre, 4 grams of protein, and a variety of important nutrients and antioxidants. Their high fibre content has been linked to potential benefits such as balancing blood sugar, promoting gut health, and reducing cardiovascular disease risk.
