Snack attack

Foods to help boost health and performance

Nuts and seeds: Walnuts, Brazil nuts, hazelnuts, almonds, sunflower seeds, pumpkin seeds … there are plenty to chose from! Yes, they’re high in fat, essential fats that is. These fats help with brain and nerve function and hormone balance, and are needed for healthy skin, too. They are also packed with minerals such as zinc and manganese that help make energy and keep your immune system working properly.

· Berries: Full of antioxidant compounds that help support your immune system and offer protection against the action of free radicals (unstable molecules produced by environmental pollution, radiation from the sun and computer screens, smoking and burnt food). Generally speaking, the darker the berry the better, so opt for blueberries and blackberries, when in season.

· Bananas: Bananas are a rich source of fibre, which helps keeps you feeling fuller for longer and also promotes good bowel health. Bananas are also rich in the mineral potassium which is required by our nerves and muscles.

· Rice cakes with peanut or almond butter: Okay, so rice cakes on their own can be a bit dry. However, adding some peanut or almond butter helps increase the taste and satisfaction factor, while providing a great source of protein and essential fats.

· Power smoothie: Use frozen berries and orange (or apple) juice as the base, then add whey protein powder, honey and pretty much anything else you fancy to make a hunger-quenching healthy snack. You can always make a large shake to have with breakfast, then take the rest in to work for a mid morning snack.

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