Healthy Snack Choices

Snacks are the downfall of many- but they don’t have to be. Snacks can be great to keep you going between meals and stop you overeating later in the day. The right choices can even offer extra health benefits through the vitamins and minerals they contain.

For a balanced meal, we look for PROTEIN + COLOUR + HEALTHY FATS + CARBOHYDRATES.
For snacks, the focus is on PROTEIN + COLOUR, with the healthy fats and carbohydrates optional.

The PROTEIN will help with fullness and recovery from training and the COLOUR will also aid in fullness while also providing an array of vitamins and minerals.

This could look like:

  • 1-2 pieces of fruit + 1-2 boiled eggs
  • 1-2 pieces fruit + unsweetened soy milk/cow’s milk
  • Avocado and boiled egg on 2 wholegrain crackers
  • Milk + fruit smoothie (no added sugar)
  • Small papaya salad + chicken skewer
  • Fresh rice paper rolls
  • Steamed sweet potatoes/pumpkin- 1 cupped hand portion size -Grilled veggies/chicken/ pork (with visible fat removed) but watch your intake of sweet sauce!- Small handful of nuts- Tuna sandwich on brown bread- Steamed dumplings

Things to avoid:

  • Thai iced teas (high in sugar)
  • Anything deep-fried (high in unhealthy fats)
  • Sweets such as Pa-tong-go (high in sugar)
  • Khao Tom Mud (high in sugar)
  • Kanom Krok (high in sugar)

Making the right choices at meals and snacks at least 80% of the time will get you closer to your goals! It is not what you are doing some of the time, but most of the time that matters.

About the author

Cheyenne Holman

Cheyenne Holman

Accredited Practicing Dietitian (APD)
Accredited Sports Dietitian
Certified Personal Trainer
Yoga Alliance Certified Yoga Teacher