Healthy snacking

NUTRITIONISTS suggest that you consume two low-calorie snacks in between meals to keep your metabolism going. However, it can be a challenge to snack smart when you are confronted with high-calorie foods every day.

“It is important that people consume snacks every two hours between major meals. This helps with the ‘munchies’ as well as with keeping delinquent weight watchers on track. Try to stay away from sugary snacks,” advised fitness expert Kingsley Gordon.

If you are in search of healthy snacks that you can stash away in your desk drawer or glove compartment, here are a few suggestions that won’t compromise your waistline too much as you try to keep hunger pangs at bay.

Yogurt

Plain or Greek yogurt especially is a healthy but filling snack that you can easily take along with you wherever you go. Apart from the high protein content, yogurt is a great source of a number of vitamins and minerals which are important for your physical development. These include calcium, phosphorus and riboflavin.

Air-popped popcorn

Popcorn is not bad when prepared with the right ingredients. It is a good low-calorie snack that is packed with heart-healthy nutrients, and is the perfect snack whether you are chilling by yourself or with friends. Just a cup of air-popped popcorn comes in at about 30 calories, and even purchasing it already popped will keep you under the 150-calorie limit. Instead of adding butter, sprinkle with Parmesan cheese or cinnamon. You can also add a mist of olive oil if you are craving that buttery feeling.

Banana chips

One serving of banana chips generally amounts to less than 150 calories regardless of the brand. The average size bag (28 grams) of St Mary’s banana chips, for example, is 145 calories and is very accessible. However, it is important to note that while banana chips are low-calorie snacks and are crunchy treats, they contain large amounts of saturated fat. As such, a much better option would be to snack on a ripe banana or use olive oil to fry your own chips.

Nuts and raisins

These are nutritionally dense and contain plenty of vitamins, minerals, carbs, healthy fats and protein. You can make your own trail mix by combining a selection of nuts such as almonds, pecans, walnuts, peanuts and raisins.

Fruits

Few things can compare to the sweetness of a St Julian (Julie) mango or a naseberry. But apart from tasting good, fruits are also packed with fibre, rich in nutrients and help to lower your risk of a wide range of diseases and health conditions. You can pack pineapple, melon and mango slices to have while at work, or you could just take along a bunch of grapes or an apple to snack on.

Hard-boiled egg

One medium-sized egg is just about 70 calories and is packed with protein and other valuable nutrients.

Protein shake

This is a good option if you are in search of a high-protein afternoon pick-up. It is especially good when you are preparing for a workout and just want something light to fuel you.

Baked plantain chips

Similar to banana chips, plantain chips are low-calorie snacks that you can munch on when you need something to tide you over for a couple hours. Instead of frying the plantain slices, you can bake them to avoid the excess fat.