The definition of the word “snack” is “a small amount of food eaten between meals.” Although we often associate the word with low-nutrient food that is quick, satisfying, portable and high in sugars and fats, there are, in fact, plenty of healthy snacks. A little bit of creativity and knowledge about nutrition is all you need to make the right choices. In order to find out what the best snacks are, Arab News spoke to Claudia Buholzer Nassier, a nutritionist from Switzerland living in Jeddah.

The most nutritious and healthful snacks, according to Claudia, are vegetables. “You can chop carrots, cucumber or zucchini in sticks and take them to work or school in a plastic container,” she advises. Other vegetables that are easy to take with you are cherry tomatoes, celery or bell pepper sticks. “If you like, you can make a yogurt dip with herbs – think of dill, mint, chives, parsley, cilantro or thyme – to accompany the vegetables.” Claudia recommends using full-fat yogurt, as low-fat dairies usually contain preservatives and chemicals. “Low-fat products also often have more sugar or, in the case of soft drinks, artificial sweeteners that do more harm to your body than sugar.”

Another idea is to dip the vegetables in hummus, which is high in vitamin C, iron, vitamin B6, and folic acid. The dip made of chickpeas, tahini, olive oil, lemon juice, salt and garlic is also a good source of protein and dietary fiber, making it a satisfying snack. Eat it in moderation though, as hummus is quite high in calories.

Apart from vegetables, nuts are also a great choice. Rich in energy, protein, fiber, and the healthy omega-3 fatty acids, nuts help to lower bad LDL-cholesterol and increase good HDL-cholesterol, besides lowering the risk of high blood pressure, heart diseases, certain types of cancer, and even depression. “Eating a handful of nuts in the morning and in the afternoon is a good habit,” says Claudia. “But,” she urges, “make sure to eat only raw nuts.” Salted and roasted nuts usually contain too much salt, which only increases the hunger. “If you really like roasted nuts, you can roast them yourself. For instance, dry-roast a handful of pine nuts in a pan and sprinkle them over a salad.” Other good choices are almonds, cashew nuts, hazelnuts and walnuts.

The nutritionist has more suggestions for fast and healthful snacks. What about a refreshing smoothie? You can easily prepare this in a blender or juicer in the morning and take it with you to work or school. “One of my favorite juices is carrot, apple, ginger and lemon juice,” relates Claudia. For smoothies, you can use all kinds of berries with yogurt, milk or orange juice. If you usually crave for sweet snacks, this is a good solution. However, Claudia warns for eating fruit as a snack, as they stimulate the appetite. “Apart from that, they often contain a lot of sugar. Most people do not know that a glass of orange juice has the same amount of calories as a coke.” Good choices, according to her, are grapefruit juice or lemon with mint. An apple, grapefruit or berries also make a good snack. And what does the Swiss nutritionist think about the Kingdom’s national pride, dates? “Dates are nutritious and magnificent when you need a real boost. As they are high in sugar though, limit yourself to three pieces.”

If you have a microwave or stove at your disposal, you can also opt for a light soup. Claudia: “Instant soup or noodles are not a very healthy choice, but a vegetable soup bought in the organic section of your supermarket is all right. Just make sure it contains no additives, such as preservatives, flavor enhancers or colorings.”

Overall, the nutritionist advises to eat as little as possible in-between meals. “Your body needs time to digest the food from the previous meal and lower the level of insulin. Therefore, it is recommendable to eat nothing for at least three hours after a meal.” As most people have become used to snacking the whole day through, this can be rather difficult in the beginning. “Don’t worry, your body will get used to it.” Claudia further suggests drinking a glass of water when you feel hungry before grabbing a snack. “We often confuse thirst with hunger, so drinking plenty of water can help to make this ‘hunger’ go.”

What about the often-heard assertion that it is better to eat many small meals during the day rather than three bigger meals to keep blood sugar levels stable? “Nonsense,” says Claudia resolute. “Certain people, such as children and diabetes patients, need to eat regularly, but for most of us, three meals are sufficient.”