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Depending on the day we have, we might need some energy to get us through our next meal. Preparation is very important to ensure you have the right healthy options available and avoid being tempted to visit the closest grocery store and grab whatever is available or even worse the vending machine!

These snack options are easy to prepare and you can take them with you to work, and I’m sure the kids would love it too! Give it a try and let me know how it goes.

My top 5 snacks are:

1. A Mason jar of overnight oats, berries and nuts

Combine oats, almond milk or any plant based milk, in a mason jar and pop it in the fridge the night before a busy day for an easy snack or breakfast you can eat anywhere. Don’t forget to add some chia seeds to get your omega 3’s for the day. In the morning just top with blueberries,blackberries,or any fresh fruits, almonds. This snack is high in protein, antioxidants and healthy fats.

2. Nut mix

Avoid buying store mix nuts as they are filled with added salt, oil and sugar, try making your own. Buy raw almonds, walnuts, pumpkin seeds, cashews and dried apricots to create your personalized nut mix. Nuts are great healthy fats and studies have shown that eating them on the regular is linked to a lower risk of heart disease. Make sure to portion out the amount you can eat so you don't go overboard, as they are high in calories.

3. A piece of fruit and nut butter

Try this combo of protein and fibre. Slice up an apple and eat it with a spoonful of any nut butter. There ares many to try out, such as peanut butter, almond,cashew,sunflower seed,almond or cashew butter. Apple skins contain ursolic acid, which has been shown to reduce obesity , and nut butters are filled with healthy fats and protein to satisfy hunger.

4. Roasted chickpeas

Try making your own instead of buying pre-packaged roasted chickpea snacks that can have so much salt and oils. Add some spices like turmeric or cumin or even cinnamon which helps maintain your blood sugar. They can satisfy your need for that crunchy treat instead of resorting to a bag of unhealthy potato chips.

5. Smoothies

A smoothie is a great way to satisfy hunger while having your greens. Try avocado, celery, kale, a green apple and some chia seeds. Put your smoothie in a Mason jar with a lid so you can drink it anytime or a To-go flask. Experiment with different fruits and vegetables!

For kids they can have a smoothie with banana, strawberries,any plant based milk and some peanut butter, also sneak in some chia and flax seeds! A favourite evening snack my kids and I enjoy is Dates, banana with almond milk.Yummy and nutritious.

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