Seasonal snack ideas for mindful eating

Mindful eating may not seem that realistic a prospect when we’re busy enjoying summertime fun. It’s well established that when our attention is on other things, we’re far less likely to notice how much we’ve eaten, how full we feel, and sometimes, even the fact that we still are eating.

Furthermore, many highly processed snack products contain sugar and fat in combinations understood to hijack your brain’s reward system to make you crave more and leave you feeling uncomfortably bloated and full afterwards.

You don’t always have to make 100% healthy food choices to achieve a healthy, balanced diet. But putting some thought into your snacks to make them a little more intentional can help energise you, fill in some nutritional gaps and stop you from going overboard (even when your attention is more on the game than on your plate).

Rules for success

1. Protein matters

Protein is the macronutrient that makes us feel the fullest, so it makes sense to always include a source of protein in snacks if you want to avoid filling up on empty calories.

2. Incorporate carbs & colour

Eating 30 different plants a week (grains are included too) helps boost the diversity and health of your gut microbiome, which may positively impact on snacking behaviours as well as help reduce risk of long-term health conditions. The more variety you can get, the better your digestive health will be and the better you’ll feel.

Different colours equals different plant chemicals and the broadest range of nutrients, so aim to eat a rainbow! Focus on fresh produce where possible, so instead of chips or crackers, use raw or grilled veggie slices as vehicles for a variety of a selection of protein-rich dips.

It can be difficult to decide how to build good snacks. Take a screenshot of my snack builder below and save it in your phone for when you’re feeling peckish.

3. Stay well hydrated

Summer activities and alcohol often go hand-in-hand. Drinking 3-4 cans of beer provides additional calories equivalent to that of a main meal. Alcohol also tends to cause us to consume more high calorie snacks alongside.  Try alternating with soft drinks, such as home-made lime soda (simply mix fresh lime and soda water together). This is not just fizzy and tasty but also low in energy and sugar (only provides 20kcal and 1.1g sugar) and should help keep the hangover munchies at bay.

Further inspiration

These healthier snack combinations taste just as good as your classic match day snacks:

• Savoury pinwheels with passata or pesto, fresh tomatoes, spinach and mozzarella
• Sourdough bread with extra virgin olive oil and chopped vine tomatoes
• Chicken satays with peanut dip and corn on the cobs
• Mixed salad with coleslaw, hard boiled egg, kimchi, peppers and spring onion
• Pitta pizzas topped with ricotta and spinach
• Oatcakes with black olives, sliced cheese and tomato
• Roasted cauliflower with red onion and griddled tofu
• Grilled prawns with a reduced sugar sweet chilli dipping sauce
• Tuna salad with Greek yogurt, lemon juice, Dijon mustard, pepper and avocado
• Edamame and sweetcorn salsa with wholemeal pitta strips
• Spinach and egg muffins
• Cold brown rice salad with pine nuts, feta and mixed peppers
• Sweet potato fries with garlic mayonnaise
• Black bean wraps with salsa and fresh guacamole
• Avocado on toast with lemon juice, crushed chillies and a sprinkle of toasted pumpkin seeds
• Roasted peppers stuffed with cous cous and feta