Three square meals has been the longstanding rule of thumb. However, more and more fitness enthusiasts are suggesting that this isn’t perhaps the best arrangement. These long periods of time between meals slow your metabolism right down, as it causes your body to worry about when it’s next going to be fed. In turn, it begins to conserve energy. What’s more, extended intervals between eating causes your blood sugar levels to drop, and you end up craving stodgy carbohydrate based snacks, such as crisps and biscuits, to spike it back up.
Sensible, healthy snacks will keep your blood sugars levels steady, maintain your metabolic rate (which helps to burn fat), and will have your body operating at maximum efficiency. Here are some of the best, readily available nibbles to keep you fulfilled the whole day long...
1. Apple
Not only will an apple a day keep the doctor away, with its high vitamin C content, but the natural sugars provide slow release energy between meals, making it a perfect mid-morning snack. With a glass of skimmed milk on the side, the added dose of protein will help keep you fuller for longer, while this excellent source of calcium is great for bone strength and muscle recovery.
2. Banana
Remember Banana Man? The 90s superhero from children’s television? No? Don’t worry, most people don’t, but that doesn't make the message any less true – bananas are a healthy snack of superhero proportions.
High in potassium, this helps to regulate blood pressure, and once again the glucose will provide slow release energy throughout the day. They are also packed with vitamin B6 which aids the metabolism, helping your body burn fat faster.
3. Peanut Butter
Whether you’re on team crunchy or team smooth (team crunchy all the way!), a dollop of peanut butter is high in protein, which keeps you fuller for longer, and provides iron, calcium and vitamin B6.
It’s relatively cheap and goes great with banana, or you could even spoon it straight out of the tub, but be sure to find one with little or no sugar!
4. Almonds
If your office is a little too sophisticated for a tub of peanut butter and a spoon, almonds are an excellent alternative. Perfect for the ‘grazer,’ who likes something to nibble on throughout the day, keep a packet by your desk for when hunger starts knocking.
Almonds are low on the glycemic index, provide 6g of hunger fighting protein per ounce, and also pack a nutritious punch of magnesium, potassium and vitamin E.
5. Hardboiled Egg
Hardboiled eggs are possibly not the most common of healthy snacks, but they definitely should be! At just under 100 calories per egg, they are a powerhouse of nutrition, and provide 18 different vitamins and minerals. They contain a significant amount of protein, great for building muscles, and are one of the only food sources to contain vitamin D – perfect for anyone who in lives in the Norwegian village of Rjukan, where they get 5 months of darkness a year!
6. Greek Yoghurt
A natural probiotic, Greek Yoghurt can help regulate your digestive system and in turn prevent a bloated stomach. It is counted as a high satiety index food, meaning it keeps you fuller for longer and is also loaded with calcium and vitamins B-12 and B6. Throw in a little dried fruit to reap an even more nutritious rewards.
7. Edamame Beans
The ultimate fashionista snack, a healthy
cup of edamame beans contains 17g of protein, 8g of fibre and stands at only 189 calories. In addition, they’re packed with Vitamin C, Iron and Magnesium, and you’ll look highly cultured to the rest of the office.
8. Avocado
If you’ve read our superfood guide (and we hope you have!), you already know how good avocados are! Simply slice it in half, pop out that monster of a stone, and spoon in the goodness.
They’re high in monosaturated fats, which will help burn their less desirable cousins, and its slow energy release stabilises blood glucose levels, in turn preventing you from becoming a sugar-starved monster!
9. Carrot Sticks and Hummus
A single carrot stands at approximately 40 calories, and is absolutely exploding with vitamin A. The hummus will not only taste great with it, but will add a hefty dose of protein and fibre, making this a winning combination!
10. Have a Drink
Sometimes when you feel hungry, your mind has got confused and in actual fact you’re dehydrated. By having a drink, this can sometimes suppress that feeling. Coffee and green tea are both great options, as they are not only low in calories but also thermogenic, meaning they’ll help boost your metabolism! For even more reasons to have a cup of the black stuff, read our previous post - 10 surprising health benefits of coffee.
Please share below any other healthy snacks you know about, and we’ll be sure to try them out! And to show off your new trimmer body, why not pick out one of the Be An Athlete sportswear vests below...
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