Why it’s OK to Have a Snack – and My Favourite Healthy Snack Options!

There is mixed evidence around the benefits of snacking but from clinical and personal experience my advice is that it can really help people commit to a healthy life – provided those snacks are healthy and satiating!

There is a real risk of emotional overeating as a result of denial and restriction when people leave hours between each meal. Some people are very sensitive to their blood sugar levels – with drops causing everything from irritability and lack of focus to fatigue and overeating later in the day!

My advice is to snack smart! If you need a midmorning snack, 11am is a good time to enjoy a low sugar fruit like berries, paired with a small handful of raw nuts. Some other great options are my signature sugar-free protein balls, slices of apple with a 1 tbsp of almond butter or some raw carrot sticks with hummus or tahini.

Here are some of my favourite afternoon snack ideas:

  • My power protein smoothie without fruit
  • 1 cup Greek Yoghurt, sweetened with cinnamon and stevia
  • A boiled egg
  • Celery filled with almond butter
  • Sweet cottage cheese – mix 3-4 tbsp cottage cheese with stevia, cinnamon and vanilla powder.

One last tip: try to make sure you have protein coupled with a good fat (avocado, raw nuts, tahini, good-quality olive oil) at lunch – this helps stay satiated and full – fending off afternoon cravings and over-eating before dinner. For some easy snack recipes and a step-by-step guide to transform your kitchen into a healthy snack haven, check out my JSHealth Shopping List.



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  • Hey Jess! Do you recommend that dairy products be full fat? EG the yoghurt and cottage cheese?

    • Go for organic, un-sweetened and full-fat dairy options when possible! Usually they’re higher in protein, lower in sugar and just better for you generally 🙂

  • Hi Jess, Do you recommend we skip fruit in the afternoon? Thank you 🙂 X

    • Hi Lauren! I think having a lower-sugar, high protein afternoon snack is more beneficial than a piece of fruit but it’s totally up to you!



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