Feeling peckish? Try these nutritious options to keep on hand for when the munchies strike.
The biggest predictor of discretionary or “junk” food intake is availability, so it makes sense that when we find ourselves craving something sweet after lunch, we often succumb to the treats at the local convenience store or work vending machine.
While there is nothing wrong with enjoying higher-calorie treats occasionally, many people consume more packaged, ultra-processed foods than they would like. Here are some better snack options to keep on hand for when the munchies strike.
Nut and seed snacks
Nuts, and also seeds such as sunflower and pumpkin seeds, are among the most nutrient-dense foods we can include in the diet. A serve of nuts each day is actually associated with better weight control, even though nuts are high in fat and calories.
The key with a nut-based snack is to look for portion-controlled options as they are so easy to overeat. As such, individual packets of trail mix, a 30g serve of nuts or nut-and-seed clusters can strike a perfect balance between calorie control and a filling, nutritious snack.
The key thing to look for is a mix of different nuts and, ideally, seeds to give you a range of different types of good fats. Where possible, portion-controlled options will help to avoid the scenario in which you find yourself eating an entire bag.
Tuna cracker packs
While the growing range of processed meat-based snacks is far from ideal nutritionally, individual-portioned snack packs of tuna and salad or crackers make a filling snack option.
Rich in protein and omega-3 fat, they can be stored for long periods of time and keep you going for several hours after the munchies strike.
Look for options that contain at least 15g of protein per serve and avoid varieties with creamy sauces such as mayonnaise, which bump up the overall fat content.
Roasted legumes
The growing selection of legume-based snacks ranges from crunchy chips made from broad beans and chickpeas to individual cans of flavoured beans that offer a high-protein and high-fibre snack you can keep in your desk drawer.
Much healthier than potato chips, rice snacks and other crunchy delights, legumes are minimally processed, making them a smart, filling and tasty snack for few calories.
Nut-based snack bars
There is a wide and varying range of nut bars available in supermarkets, and the only downside is that an increasing number of them are coated in chocolate, which bumps up the fat and sugar content.
A nut bar can be a nutritious and portion-controlled way to enjoy your daily serve of nuts – the key is to seek out options that are made with a range of different nuts and contain less than 5g of sugars per serve. This will naturally eliminate many of the higher-calorie, chocolate-based options.
Dark chocolate
Perhaps not the first food you would think would make a smart office snack, but if you keep a portion-controlled pack of dark chocolate of just 20-30g on hand that you can enjoy with a hot drink when you need a sweet hit, it will mean you avoid the more tempting treats from a cafe or convenience store.
The key here is portion control – look for individual serves of dark chocolate, rather than keeping entire blocks in the drawer and expecting yourself not to eat them.
Also seek out dark chocolate that has a base of cocoa rather than sugar, which gives an indication of the quality of the product.
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Susie Burrell is an accredited practising dietitian and nutritionist.
