If you're hungry between meals, or need to 'top up', what can you reach for that's healthy, won't give you a blood sugar spike, and will sustain you until the next meal? Here are some ideas:
1. Raw nuts (a variety) - with fresh or dried fruit
One of the great things about nuts is that you can keep a stash in your desk drawer or lunch pail, in a portion sized container. I like to use the 30g portion size that's sold in the supermarket in bundles for kids lunchboxes: then I can't go overboard on quantity. If you've got easy access to fresh fruit (we've got a great fruit & veg shop just down the road) that's great, otherwise keep some dried fruit in your desk.
2. Hard boiled egg
Its easy to hard boil an egg, chill it, and pop into your lunchbox. I find they're nice with a few celery sticks.
3. Nut butter on a corn thin or other wafer-style biscuit - or even apple slices!
Preferably use a non-peanut butter (e.g almond & brazil & cashew spread) for a healthier oil content.
4. Celery stick stuffed with nut butter and a few sultanas
Also known as 'ants on a log' for children, and adults who like fun food!
5. Corn thin or rice cake topped with turkey, avocado and tomato.
6. Bircher muesli or other breakfast cereal.
My favourite: a mixture of 1/3 cup oats, 2 tablespoons plain natural yoghurt, two tablespoons of seed mix ( seed mix recipe here ) and a grated apple. Breakfast cereals make a great afternoon tea, as this is the time of day you're more likely to be craving carbohydrates. Just make sure you choose the high fibre, high protein, low sugar varieties!
7. Hummus (chickpea dip) with carrot & celery sticks
About one tablespoon of hummus is a good portion size. You could use any other vegetable-based dip if you prefer.