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How to eat healthy snacks


Fight it as much as you like, but there comes a time in every chap’s life when one has to relinquish some of the pleasures of childhood. Spud guns; football stickers; Australian soaps: all these have long been consigned to the dustbin of juvenile history (although, thinking about it, spud guns are due a comeback).

Now we’re not saying that crisps, biscuits and other obviously idyllic, yet, less-than-healthy, foods should join such exalted company outright, but we are encouraging you to explore your options. As your twenties rapidly morph into your thirties, and so on, your body is less forgiving of such treats.

In other words, it’s time to pursue healthier snacks while driving that desk all day, every day. We’ve done it and look at us now: stepping out with a supermodel; CEO of a FTSE 100 company and racer of six marathons in the last two months.

Ok, that last bit might not be strictly accurate, but listen to the wise words of Eleanor Freeman, product developer at healthy eating specialists Graze, about what we should be eating at certain times of the day and maybe we can all, you know, man up a bit.


“If you’ve missed breakfast a granola seed mix is ideal. The likes of the jumbo oats, pumpkin seeds and sultanas will provide a slow release of energy, rather than a big spike. The seeds are good for the brain. Try combining it with some dried fruit as these will contain fibre and protein which keep you full. The naturally occurring sugars will also give you energy.”

Graze box suggestion: Granola seed mix; New England


“What you require now is an omega-3 boost: this is key for essential brain functioning and also for your heart and joints. This fatty acid occurs in pumpkin seeds, sunflower seeds and golden linseeds. Walnuts are another good source if you don’t want more seeds.”

Graze box suggestion: Omega booster seeds; Rock the Casbah


“A healthy accompaniment to something like soup or a stew (especially at this time of year) would be a wholemeal focaccia. If you want to replace crisps, but still crave that savoury, crunchy texture than a cracker mix is ideal as they’re not as calorific as crisps or tortilla chips.”

Graze box suggestion: Deli topped focaccia; Lost Army cracker mix


“If you’ve been sat at your desk in front of a computer all day your eyes are probably feeling the strain by this point. Goji berries are a good snack right now as they’re high in beta-carotene, the plant-based version of vitamin A and which converts in the body. Beta-carotene, as the name implies are good for maintaining eyesight. Pair the berries with some macadamia nuts and you’ll get energy too, plus some good fats which help reduce cholesterol. If you need to quench that sugar craving eat some dried cherries and apricots with the goji berries. You’ll get the impression of a sweet taste.”

Graze box suggestion: Himalayas & beyond; Love mix


“Nuts are good for a snack before your evening meal becuase, as stated, they fill you up. Nuts with the skins left on – almonds, pecans, hazelnuts, walnuts – provide even more fibre.”

Graze box suggestion: Ancient forest nuts; Americas nut mix

Late evening

“What you need at this time of the evening is food that promotes restfulness and relaxation. Research has shown that the amino acid tryptophan helps provide this and this is plentiful in bananas and chocolate. A handful of dried bananas are ideal for the calm sensation you need to sleep."

Graze box suggestion: Funky gibbon

Graze deliver healthy snack boxes, personalised to your tastes, direct to your door. Check it out for yourself at www.graze.com.



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