Lisa Raleigh’s healthy snack ideas

Tuesday, 7 October 2014


Our fitness expert, Lisa Raleigh, gives us her healthy snacking advice:

If you want stay in shape and have energy for your busy life, then nutrition needs to be a priority. The good news is that it’s actually quite simple and with just a little pre-planning and basic dietary knowledge, you won’t skimp on healthy meals, regardless of the number of hours you spend on the road, out the house or if you’re simply too busy to stop and prepare a snack. Here are some tips to get you snack-savvy and equipped for health:

Plan ahead
Convenience foods and takeaways often make healthy eating difficult, so it’s better to prepare your own snacks at home. Make sure your fridge is stocked with healthy lunch options so you aren’t left uninspired when preparing¬ your meals. If might be more cost effective to buy in bulk then repackage foods into your own bags. Make your own fruit salads, nut portions or divide a bigger fruit roll or seed bar into bite-size portions. Making your own snacks ahead of time will take the pressure out of trying to get hold of healthy food when you’re hungry and short on time.

Get snack savvy
Have an educated perception of how much you should be eating in the day. Get familiar with portions and their calorie content, so even if you don’t have your own snacks on hand, you have a rough idea of what and how much you should be eating. Have an idea of which easy-to-purchase snacks you can choose from when you need to make a snack-run past the shops. Having a game plan is the smartest way to manage your eating.

Drink plenty of water
Water helps flush the body’s system of waste products and toxins. Dehydration causes tiredness, low energy levels and sometimes even headaches, and is often mistaken for hunger. Keeping water on hand and making sure you reach your daily quota will not only keep you hydrated, it will help you make healthier food choices as well.

Invest in a mini-cooler bag
This is a great idea for those constantly on the road. Freeze a few bottles of water the night before and use the water bottles both as ice packs, as well as to sip on throughout the course of the day. This is great for keeping yoghurts, soft fruit and vegetable juices fresh.

Make it a lifestyle
Making sure you’re taking in nutrient-packed meals outside of your work day will help keep you on track during the day. Being able to differentiate between when you are genuinely hungry or simply craving something when stressed or emotional is an important tool, and becoming familiar with when your body needs fuel will help.

Don’t skip breakfast. A healthy breakfast is an important source of energy for a busy day. Focus on whole-grains cereals and breads, eggs and fruit.

Eat less, more often. Aim for 4 – 5 small meals instead of 2 – 3 large ones, to keep your glucose levels even. Each meal or snack should be light, but packed with energy-giving foods.

If you feel an energy slump coming on, small snacks are all it takes to give you the energy spike you need.

Snacks for you to consider:
– Rice cakes and peanut butter/cheese;
– Boiled eggs;
– Veggie sticks with hummus;

*Nice idea: line the bottom of your travel mug with hummus and stick your veggie crudités into it vertically before sealing up.

– Homemade trail mixes using a combination of raw nuts, dried berries, toasted seeds and bran flakes;
– Roasted pumpkin seeds: surprisingly high in protein, ½ cup offers 14 grams;
– Lean biltong;
– Healthy powder mixes: make your own protein shake ready to mix with water; Whey protein powder, almond milk powder, raw cacao powder and Futurelife are all great ingredients to include;
– Cheese and grape mini-skewers;
– Roasted chickpeas: simply toss them in the oven with a drizzle of oil, salt and pepper;
– Single yoghurt portions;
– Single serving tomato juice cans.

Lisa Raleigh
TV personality, Author, Lifestyle and Wellness Expert | | | – Facebook | @LisaRaleighSA – Twitter | LisaRaleighTV – Youtube

Other articles you may be interested in:
Healthy soup recipes
Should we be eating like cavemen?
Healthy family meals on a budget
Healthy lunch ideas for school
Cancer-fighting foods you should be eating

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  1. Juanita Abrahams

    I find it extremely difficult to eat healthily. We live a pretty healthy lifestyle, thanks to my mom’s cooking nonetheless but at work I tend to buy everything from toasties loaded with carbs to chocolates and all sorts of snacks. I think my biggest weakness is snacks! The good and the bad. I also try to drink loads of water but the biggest problem with that is that regardless of what I may read, or learn about, I struggle to do “healthy living” consistently! The other problem with drinking loads of water,is that I drink loads of coffee at work (you can’t blame me, accounting gets to a person at some point!) and at work – wait for it, the water is filtered which gives me less incentive to drink water at home. I also find that even though I get quite a suffice meal, fruit and yoghurt to work each day, I still can hardly survive till 4pm. (Might I add that I can’t stomach it to eat breakfast though- or proper breakfast)

    3 years ago •

  1. Mark Parr

    The only way to live is on healthy snacks and not all the rubbish sold.

    3 years ago •

  1. Pseudo_kate

    Nice! I never struggle with organising snacks. We just need to take a moment to think and plan instead of buying rubbish at the shops or petrol station when we’re in a rush.

    3 years ago •

  1. Sashnee Rambaly

    Thanks, I will try these out.

    3 years ago •

  1. Hess

    I need to save these snack ideas somewhere, they sound lovely.

    3 years ago •

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