How to choose the perfect snack

January 15, 2025

Snacking can be a complicated topic – we’re always hearing mixed messages: “Snacking is evil! Snacking is a dieter’s best friend!”

But what’s the truth? Recent research by Fruyo found that a quarter of Brits blame a lack of energy for reaching to the biscuit tin - don’t fall at the first hurdle and follow independent nutritionist and food writer Fiona Hunter’s tips on what makes the perfect snack.

Snacking is essential

Snacking is an important element of anyone’s diet, and particularly those who are active and exercising regularly. The quality of the food you eat after a workout is essential to help with muscle repair and to help you restore the energy you have expended.

Use this opportunity to experiment with what works best for you and your training – perhaps a protein-rich smoothie, using a fruity and fat-free Greek yoghurt product, such as Fruyo, or a couple of crisp breads with peanut butter. The choice is yours! Remember to use snacking to help you have a structure to your day, and not as a substitute for substantial meals.

Nutrient rich

The perfect snack should be a positive addition to your diet. Snacks should be reasonably light (around 150 calories for women) and nutrient dense. They should be rich in fibre, calcium and protein as well as providing essential vitamins and minerals, rather than just a calorific contribution.

Tackle those temptations

Your choice of snack will no doubt depend on the time of day – recent research found that the most popular snacking time for us Brits is just after 3pm, most likely as we skimp on our lunches.

If you’re snacking at work, plan ahead to ensure you have what you need when the urge hits. Think about having a healthy snack before you leave the office, so that you’re not tempted by anything unhealthy on your commute, or the minute you open your front door.

Variety is the spice of life!

Variety is one of the key ingredients in a healthy well balanced diet so try to vary the snacks you choose. Consider a handful of raw almonds, a couple of oatcakes with hummus or if you need help with your portions, individual Greek yoghurts should do the trick.

Fiona Hunter is a nutritionist and food writer. For more info visit her website www.fionahunter-nutrition.co.uk or follow her on Twitter @fiona_nutrition. Fiona is an advocate for Fruyo, the new fat-free yoghurt with real fruit pieces, from the makers of TOTAL Greek yoghurt.

Fiona Hunter, Sportsister
The Women’s Sports Magazine

nutrition

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