The new school year is upon us, and with it comes the challenge of preparing healthy, delicious snacks for the kids, as well as the busy adults. As a nutritionist dedicated to your well-being, I’m delighted to share with you some tips for nutritious, easy-to-prepare snacks that will keep the family full of vitality all day long!
Lightly sweetened or savoury snacks will prevent blood sugar peaks, which are often followed by cravings due to the rapid rise and then fall in blood sugar levels.
1. Vegetable sticks and hummus
Vegetables are rich in essential vitamins and minerals. Cut up carrot, cucumber, pepper, radish and celery sticks and make a homemade hummus using chickpeas, a little tahini (sesame paste), lemon juice, a pressed clove of garlic if you like it, and spices. Children will love dipping their vegetables in this delicious sauce, and adults will enjoy it at the office too.
2. Fresh fruit
Fruit is perfect for calming cravings. Choose fruit in season for optimum flavour: apricots, peaches, apples, pears, grapes, berries or even slices of melon. Choose what appeals to everyone and prepare individual portions to make eating on the move easier.
3. Mini-sandwiches
Go for sandwiches made with wholemeal bread, wholegrain bread or, even better, sourdough bread, which is easier to digest. Fill them with a variety of healthy toppings such as slices of turkey or lean chicken, fresh vegetables, salad, sliced or grated vegetables. You can also add a little hummus (see point 1 above) or seaweed tartar.
4. Plain yoghurt with fruit and nuts
Plain unsweetened yoghurt is packed with probiotics that are good for digestive health. Add fresh or dried fruit and a handful of nuts for a crunchy touch and a dose of healthy fatty acids.
5. Homemade cereal bars
Avoid industrial bars rich in sugar and additives. Make your own cereal bars by mixing together rolled oats, dried fruit, nuts, chia seeds, honey and almond or hazelnut butter. Shape into a dish and cut into bars when cool. It’s a perfect snack for breaks at school or the office.
6. Nutritious smoothies
Smoothies are an excellent way of getting children to eat vegetables without them noticing! Mix fresh spinach, bananas, red berries and a little almond milk for a colourful, delicious drink full of vitamins.
7. Hard or soft boiled eggs
Eggs are rich in protein and essential nutrients. Cook eggs in advance and keep them in the fridge. They’re perfect for a quick, nutritious snack at any time of day. Sprinkle with a little spice or herbs of your choice.
8. Whole grain crackers with cheese
Opt for whole-grain crackers that are rich in fibre (make sure they contain little or no salt) and accompany them with a piece of cheese, e.g. sheep or goat cheese, for a balanced, tasty snack.
Conclusion
Don’t forget to stay hydrated throughout the day by drinking water and fresh fruit infusions rather than sweetened drinks. By following this advice, you and your children can start the new school year with a balanced, delicious diet that will give you the energy you need to rise to any challenge!
For more nutritional advice tailored to your needs and tastes, contact me!