Snacks

1. IS SNACKING HEALTHY?

   Snacking is essentially eating or drinking smaller quantities in between our main meals of breakfast, lunch and dinner. When we think of snacks, we immediately think of highly processed foods like chips, chocolate, cookies and lollies—snacks that are high in sugar and calories. We often snack when we’re feeling the cravings, in social settings, and even at times when we’re not hungry but delicious food is available and we just can’t resist!

   When it comes to snacking, it’s important to make healthy choices, watch your portion sizes and avoid foods that are high in sugar or overly processed. Look for snacks that have roughly 10 grams of protein, which will help keep you satisfied until your next meal, and snacks that are around 200 calories.

   If your days are hectic, ensure you keep healthy snacks with you that are portable and easy to enjoy on the go—this will help avoid the temptation of snacking on unhealthy foods that are easily accessible.

2. WHAT ARE HEALTHY SNACKS?

   Instead of reaching for that choccie bar, or cracking open a bag of chips, why not choose healthy, nutritional snacks that are not only easy to enjoy on the go but also taste delicious and provide lots of benefits for your mind and body.

   Some of our favourite healthy snacks are

   • Fruit—apples, berries, bananas, grapes, melon—make a fruit salad!
   • Protein balls
   • Mixed nuts and seeds
   • Protein smoothie or shake
   • Hard-boiled eggs

   For a tonne of delicious snack recipes, such as protein balls and smoothies check out Happy Way’s recipe page on our website, or follow us on YouTube.

3. ARE MIDNIGHT SNACKS BAD FOR YOU?

   Whilst snacking at midnight is not something we recommend making a regular habit, it’s important that if you’re hungry and wanting food, that of course, you should eat something. Depriving yourself will only make matters worse and could potentially lead to binge eating or overindulging. Aim for something easy for your body to digest and not heavily processed or high in sugar. For example, a banana with peanut butter is a great option, a piece of fruit, or even a rice cake with avocado. This will also mean a better night’s rest as your food would have digested easily, as anything high in sugar before bed will increase your blood sugar levels, therefore boosting your energy and making it difficult to rest.

4. ARE PROTEIN SNACKS GOOD FOR YOU?

   The simple answer is yes. An essential macronutrient, protein is essential for the human body to remain healthy and function properly. We need to ensure that we’re getting the appropriate amounts of protein in our diet daily, through whole foods, snacks or even protein supplements, as it’s recommended that adults consume 0.8 grams of protein per kilo of body weight. Be mindful when choosing a protein snack that it isn’t high in preservatives and always select foods that are as close to their natural state as possible. Always check the labels of your protein snacks to ensure they’re not heavily processed or contain artificial flavours, additives or sweeteners.

5. WHAT IS A GOOD PRE-WORKOUT SNACK?

   Knowing what to eat pre-workout can help to improve your energy, endurance and strength—enabling you to perform better and train for longer periods. Snacks that contain protein and carbohydrates are ideal as protein helps to increase muscle growth, maintain lean muscle mass and assist with recovery and repair. Carbs deliver glucose to your muscles, providing the fuel needed to maintain stamina and train for longer periods. Some great snack options to have pre-workout include:

   • A protein shake or smoothie
   • Bananas
   • Dried fruit and nuts
   • Greek yoghurt
   • Oats
   • Grilled chicken, broccoli, sweet potato

   For some more ideas of healthy snacks to eat, check out our blog, ‘What Are Healthy Snacks?: Easy Options For People On The Go’.

6. WHAT ARE GOOD HEALTHY SNACKS FOR SCHOOL?

   Coming up with healthy snack ideas for the kids' school lunchboxes can sometimes be a challenging task for any parent! You want to ensure that you’re providing them with snacks they enjoy eating, but that also contain tonnes of nutritional value that will benefit their growing bodies and support a healthy mind.

   Happy Way’s Snack Bars are a perfect size for the lunchbox and are all-natural, vegan, soy-free, nut-free, dairy-free, gluten-free and a perfect size to pack for school days. Available in three delicious flavours, Strawberry Whip, Banana Bang and Apple Cinnamon, they are sure to satisfy without the sugar high “rush” kids can get from a lot of sweet snacks. Instead, our Happy Way snack bars will fill up the tummies with slow releasing energy foods and the kiddies will gradually burn their energy until it’s time to mellow out at the end of the day.

   For other healthy snack ideas for kids, check out our blog, ‘Top 20 Delicious & Healthy Snacks For Kids’.

7. IS SNACKING BAD FOR WEIGHT LOSS?

   No, snacking is not bad for weight loss. When on a weight loss journey, it is just important to ensure that you are within your desired calorie intake for the day. By exceeding this calorie intake (whether it be through meals or snacking) you will find it difficult to maintain a gradual and healthy weight loss. As a general rule, we usually suggest two snacks a day, one snack between breakfast and lunch and another between lunch and dinner. Consuming healthy snacks throughout the day will assist you in keeping a regulated blood sugar level. This will mean consistent energy levels throughout the day and avoid any binge eating due to being too hungry.

8. HOW DO I MAKE HEALTHY SNACK BARS?

   Making homemade healthy snack bars is a great way to know exactly what nutritional value they have as you can be sure there are no hidden nasties such as artificial sweeteners, flavours or preservatives. See below for a healthy muesli snack bar recipe that’s packed with lots of flavour and nutritional benefits.

   Muesli Bar Recipe

   Ingredients:

   • * 1 cup pitted dates
   • * 1/4 cup rice malt syrup or sugar-free maple syrup
   • * 1/4 cup coconut oil
   • * 1/4 cup almond or peanut butter
   • * 1 1/2 cup rolled oats
   • * 1 cup raw mixed nuts, chopped
   • * 1 scoop Happy Way Vanilla Protein Powder

   Method:

   1. Add dates into a food processor and process until a sticky "dough" like mixture has formed.

   2. In a saucepan over low heat, melt the nut butter, rice malt syrup and coconut oil.

   3. In a large mixing bowl, combine the chopped nuts, oats and protein, pour over the melted mixture and stir until combined. Add in the date mix and use your hands to combine well.

   4. Line a baking tray with baking paper and press this mixture into the tray, covering with cling wrap. Place into the freezer to set for at least 1 hour. Slice and enjoy.

   When making your muesli bars it’s important to consider the ingredients you’re using and why they’re a great choice for your snack bars. Some of our favourites are:

   • A mixture of nuts – nuts are rich in protein and healthy fats, making your homemade snack bars super nutritious!
   • A sweetener of choice – something like rice malt syrup will help everything bind and stick together.
   • Protein powder – increases the protein content of your muesli bars which will not only make them super nutritious but keep you feeling fuller for longer.
9. ARE ALMONDS A GOOD SNACK FOR WEIGHT LOSS?

   Yes! Almonds are a healthy snack to enjoy in moderation if you’re looking to lose weight. Nuts are a great source of fibre, healthy fats, protein, vitamins and minerals and are a simple and easy snack to enjoy at any time of the day. If weight loss is a goal, be mindful that nuts can be higher in calories, so just monitor your calorie intake. Almonds are a natural, wholesome and nutritious snack and can help to alleviate cravings, leaving you feeling fuller for longer.

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