If you are going through the day not eating anything or eating big meals with 5-6 hrs in between then it’s time to start some healthy snacking. Snacking helps to speed your metabolism up so that you burn more energy and it also aids in preventing binge eating.  It just takes a little bit of foresight and planning to make it happen, but once the habit is established you won’t go back.

If you are going through the day not eating anything or eating big meals with 5-6 hrs in between then it’s time to start snacking! Snacking helps to speed your metabolism up so that you burn more energy and it also aids in preventing binge eating.  It just takes a little bit of foresight and planning to make it happen, but once the habit is established you won’t go back. If you are in a rush, throw a bunch of snacks in a bag and graze throughout the day.  Eating frequent small snacks and meals every 2-3hrs throughout the day keeps your metabolism fired up and energy levels high. So you can achieve more with better focus and avoid raiding the cupboards when you get home from work.

Snack Ideas

• fresh fruit (preferably in season), apples, pears, kiwis, banana (great for after a workout), grapes

• carrots or celery with hummus

• crackers with a small can of tuna or cottage cheese

• cottage cheese with banana or other fruit

• mixed nuts/seeds and dry fruit (in small amounts)

• homemade muesli bars (see recipes below)

• protein bars

• nut bars

• yogurt

• popcorn

Here are two recipes for some healthy options …

Health Slice

• 3/4 cup rolled oats

• 1 cup wholemeal flour

• 1/2 cup desiccated coconut

• 3/4 cup bran or 1/2 cup ground linseed instead (for the Omega 3 fatty acids)

• 1/4 cup sesame seeds

• 1/2 cup sunflower seeds (pumpkin seeds great too)

• 1/2 cup almonds

• 1/2 cup raisins

• 1/2 cup dry apricots or crystallized ginger or dates

• 1 tsp baking powder

• 1 cup apple juice

Combine all ingredients in a bowl, using hands to work the juice in and ensure everything is coated. Press the mixture into a shallow baking tin, such as a sponge roll tin. Then roll the dough, compressing and flattening the mixture. Bake at 165deg for 30minutes (or 45mins for a crispier slice). Cut into bars while still warm. Store in an airtight container.

 

Bird Seed Bar

• 1 cup sesame seeds

• 1 cup sunflower seeds

• 1 cup coconut

• 1 cup nuts, chopped

• 1 cup sultana

• 100 g butter

• 1/4 cup honey

• 1/2 cup sugar

Roast first 4 ingredients in the oven until nicely browned then add sultanas. In a pot melt butter, honey and sugar and mix in dry ingredients. Press into a tray and cut when cooled.

We hope these suggestions are helpful for you in finding healthy options to snack on. For more options talk to your FORM Fitness Personal Trainer.