How to Stay Energised with Healthy Snacks

Healthy Snacks - Why Snacking Can Be Useful
Building Balanced Snacks
Healthy Snacks Ideas
Healthy Food Delivery

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.

Healthy Snacks - Why Snacking Can Be Useful

Mid-morning or afternoon slumps are common, and often send us reaching for caffeine or sugar. These quick fixes tend to cause rapid spikes and crashes in our blood sugar levels causing us to be hungrier and potentially reach for more sugar and energy-rich snacks later on.

While constant grazing can disrupt digestion and hormonal balance, well-timed, nutrient-rich snacks can offer genuine benefits:

Curbing energy dips.
Preventing overeating at mealtimes.
Supporting performance, recovery, and mental clarity.
Helping meet daily protein and fibre needs.

Think of snacks as mini meals, not fillers, which contribute to our overall nutrient intake.

Building Balanced Snacks

A healthy snack should be balanced, just like a meal, focusing on:

Fibre: to support digestion and slow the release of sugar into the bloodstream.
Protein: to support muscle maintenance and satiety.
Healthy fats: to provide long-lasting energy and support nutrient absorption, whilst slowing the rate of digestion.

Combining these macronutrients helps prevent blood sugar spikes and keeps energy levels stable.

Healthy Snack Ideas

Rye bread with avocado or cottage cheese: combines complex carbs, healthy fats, and protein.
Dates with peanut butter: pairs natural sweetness with protein and healthy fats.
A cookie with Greek yoghurt and nuts: balances indulgence with protein and fibre.

For sweet cravings, it can help to have something savoury first, even a mouthful of celery can reduce the effects of sweet snacks on the body. This strategy reduces rapid blood sugar spikes and makes sweet treats more satisfying. Even fruit, dates, or smoothies act similarly to sugar in the body, so pairing them with fibre-rich foods is recommended.

Protein Bars and Shakes

The hype that has blown up around protein has led to a surge in protein-focused products, from bars to cookies and shakes. However, not all products are created equal, and their ‘high-protein’ label does not necessarily equate to health. Many protein snacks are high in sugar or artificial sweeteners, loaded with additives and emulsifiers, and low in fibre and whole food ingredients.

It is important to:

Check the ingredient list: avoid products where sugar or sweeteners are the first ingredient.
Limit products with additives, emulsifiers, and E-numbers.
Opt for options with natural ingredients, predominantly coming from whole food sources.

Mindful Snacking and Hydration

Portion control and mindful eating go hand-in-hand to make snacking both effective and satisfying.

Portion mindfully: Pre-portion snacks into small containers or choose single-serve items to avoid mindless overeating, which is easily done.
Eat intentionally: Take time to snack away from screens and distractions to help your brain register fullness and unnecessary grazing.
Stay hydrated: Thirst is often mistaken for hunger. Try drinking a glass of water before reaching for a snack.

By staying mindful and hydrated, snacks can become a tool for sustained energy, not a habit that derails your day.

Healthy Food Delivery

Whole-food snacks are often a better choice. For example, at Calo app, we offer sweet snacks, perfectly portioned, like the beetroot brownie and chickpea blondie that incorporate fibre and natural protein sources, making them both satisfying and balanced.

At Calo we offer a mix of delicious, nourishing sweet and savoury healthy snacks that change on our menu each day. Snacks can be added onto your plan for an additional £4 a day. If you choose to add snacks, we will automatically pick one for you or you can swap it out and choose from our five daily options.

You can read more about healthy snack ideas for TV time, along with other health and wellness topics on the Calo blog.