Our busy lifestyles and the ever-increasing range of ‘fast food’ options mean that snacking – often on the go – can be a minefield of confusing options and unhealthy choices. But it doesn’t have to be this way.
"When it comes to swapping unhealthy snacks for sensible and nutritious choices, you've got plenty of options", says registered dietician Laura Clark.
Informed by experts, here are our top snack swaps for a healthier, more mindful you.
SWAP #1: Biscuits for oatcakes
Swap your regular cup of tea and biscuits for tea and an oatcake instead.
"When we eat sugary foods, our blood sugar levels shoot up and the body releases insulin," explains NHS dietician, Priya Tew. "This can result in energy peaks and ‘crashes’ as our sugar levels drop again, leading to tiredness, hunger or irritability later on."
Oatcakes are lower in calories than regular biscuits and high in fibre too, which promotes good gut health. Need calorie-controlled topping inspiration? Pair with The Laughing Cow Light Cheese Spread and top with chopped kiwi and pineapple for a sweet mid-morning snack option that's lower in fat and a strong source of calcium and protein.
SWAP #2: Crisps for nuts, dried fruits and seeds
Swapping your post-lunch packet of crisps for a handful of nuts is a healthier option that means you'll still get that coveted ‘crunch’. But this swap comes with a warning. "Remember to keep it to just that - a handful. A whole bag of nuts can rack up to over 500 calories!" says Clark.
"For another option, swap crisps for a homemade trail mix comprised of nuts, dried fruit and seeds," she adds. "The carbohydrates in the dried fruit will provide a quick energy boost, while the good fats in the nuts offer more sustained energy release."
SWAP #3: Full fat for light cheese
Can't live without your cheese fix? You can still snack on the stuff, says Clark. "You don’t have to cut cheese from your diet to snack well. Simply choose a cottage cheese or a lighter cheese spread over full-fat versions." Cheese is a great source of protein and calcium and can form an important part of a healthy, balanced diet.
Get your lighter cheesy hit with this tasty tortilla snack: combine smoked ham with a wedge of The Laughing Cow Light Reduced Fat Triangles with Blue Cheese and fill a mini tortilla. Garnish with rocket leaves, chopped tomato and herbs. Et voilà - a snack that's portion and calorie-controlled (each cheese triangle is 25 calories) without compromising on flavour.
SWAP #4: Croissant for toast and spreadable cheese
"Swap out your mid-morning croissant or Danish pastry for a slice of wholegrain toast topped with nut butter," says Priya. You could also top your toast with a creamy spreadable cheese such as The Laughing Cow Light Cheese Spread - choosing high-protein spreads like cheese and nut butters will mean you feel fuller for longer.
SWAP #5: Chips for crudités
For more nutritious starter snack ideas, Clark advises avoiding tortillas with sugar-filled dips. Instead, chop up carrot, cucumber and celery sticks and serve with an egg-cup-sized portion of hummus or Greek yoghurt for a sharing snack that's more nutritious and less calorie-loaded.
All experts quoted do not endorse any brands
For more mindful #snacklikeyou inspiration, visit The Laughing Cow
