Healthy snacks on the run

Healthy eating would be so easy if we had 100% control of what, when and how we ate, 100% of the time, but that’s just not realistic. So the key to eating better is being prepared. Taking food to work with you, having a few healthy snacks in the glove box of your car and resisting temptation by keeping your blood sugar levels balanced will all help you eat well.

Here’s Vital Nutrition’s guide for healthy snacking…

  • Take one step at a time – make small changes that you can easily stick to
  • Bring food with you – take snacks to work and pack a healthy lunch to avoid the temptation of the vending machine, or meal deal sandwich, crisps and chocolate combo.
  • Allow yourself a bit of slack – if you can remember to stick to the 80:20 rule and give yourself a treat every now and then, it is a lot easier to choose the healthy option in the here and now.
  • Pack enough food in your lunch box. As soon as the 3pm munchies start, your belly will be rumbling for crisps, chocolate or a cuppa and a biscuit to dunk in it. Instead, pack tasty alternatives in your lunchbox to graze on that will keep your hunger satisfied and cravings at bay.


Here are a few ideas for low GI snacks:

  • Replace biscuits with 2 oatcakes with sugar-free peanut butter (Whole Earth or Biona are readily available brands), or choose digestives or oat based biscuits for a more sustained-release treat.
  • Replace crisps with some flavoured nuts and seeds – look out for paprika toasted seeds or herby nuts for a tasty snack.
  • Replace jelly sweets with a few dried apricots and 5 or 6 almonds.
  • Replace cheese on toast with rye crispbread with cheese, tomato & black pepper.
  • Replace a pizza slice with toasted rye bread with tomato puree, smashed avocado and a few slices of cheddar.
  • Replace crisps and drips with thin crispbreads, oatcakes and crunchy raw vegetables (carrots, peppers, celery or sugar snap peas) with houmous, guacamole, salsa and tzatiki.
  • Replace chocolate with a few squares of 70% dark chocolate and a handful of brazil nuts.
  • Replace ice cream with an iced smoothie – just blitz frozen fruit with natural yoghurt & it’s done! You can also freeze this in ice pop moulds if you are patient enough to wait for it to freeze.
  • Replace low fat yoghurt with natural Greek style yoghurt with fruit and Lizi’s granola.
  • Replace cup-a-soup, have miso soup.
  • Replace toffee popcorn with air-popped salted popcorn.
  • Replace an expensive protein bar, have a hard boiled egg!