It’s mid-afternoon, lunch feels a long time ago and dinner is still a few hours away. A snack can be an ordinary part of your day. It doesn’t need a special label or a reason to feel guilty.
The most useful options are often foods you enjoy, can keep available and have time to prepare. Here are a few starting points for different tastes.
Something cool and sweet For yoghurt bark, stir berries into plain Greek-style yoghurt and spread a thin layer on a lined tray. Freeze until firm, then break into pieces and keep frozen until serving. Add chopped nuts or seeds if they suit you.
If you don’t want to wait, put yoghurt and fruit in a bowl instead. The simpler version is just as valid when you need something now.
Something crisp Slice an apple and serve it with a little nut butter. Sprinkle with cinnamon if you like. If nuts aren’t suitable, choose an alternative spread that meets your needs and check the label.
Or cut cucumber and pepper into pieces and serve with hummus. You don’t have to arrange them on skewers to make them worth eating.
Something savoury Try a small wholemeal pitta with mashed avocado and cucumber, or a boiled egg with a little pepper. Think about what is already in your fridge before adding a new item to your shopping list.
Keep perishable snacks chilled, including when you take them out. An insulated bag with a cold pack can be useful when a fridge isn’t available.
Match the snack to the moment Ask whether you’re hungry, how long it is until your next meal and what sounds satisfying. Some days you’ll want a snack; other days you won’t. There’s no need to force the same schedule every afternoon.
Choose two options to keep on hand this week, one that needs little preparation and one you can make ahead. A useful snack routine starts with food you’ll actually want to eat.