How to Stay Energised with Healthy Snacks

Healthy Snacks – Why Snacking Can Be Useful

While three balanced meals a day are the foundation of good nutrition, snacking can play an important role for those with higher energy requirements or busy schedules. Snacks should complement our main meals, and strategically snacking can help meet daily nutrient targets, support energy levels, and reduce cravings, without compromising overall balance.

Choosing the right snacks is key. Focus on whole foods that provide a mix of complex carbohydrates, protein, and healthy fats. This combination supports steady blood sugar levels, keeps you full for longer, and helps avoid the classic sugar crash that comes with processed snacks.

Examples of energising snacks include Greek yogurt with berries, hummus with vegetable sticks, a small handful of nuts with a piece of fruit, or whole-grain crackers topped with cottage cheese. These options are simple to prepare, easy to carry, and rich in nutrients.

Building Balanced Snacks

When planning snacks, think of them as “mini meals” rather than treats. Aim to include:

• One source of protein (eggs, yogurt, cheese, nuts, legumes)
• One source of fibre (fruits, vegetables, whole grains)
• Optionally, a healthy fat source (nuts, seeds, avocado)

This balance supports better concentration, mood, and performance throughout the day, especially if you have long gaps between main meals.