When you're feeling peckish, convenience is crucial to making a healthy choice. We often end up at the nearest cafe or vending machine with only a muffin, chocolate bar or bag of chips to choose from.

Having food available that can easily be transformed into a healthy snack is essential to reducing saturated and trans fats, processed carbs, sugar and other nasties from our diet in order to live a long and satisfying life. The following snacks require minimal food preparation, most requiring little more than a wash and cut.

convenience is crucial to making a healthy choice

Zero preparation time

• olives


• berries


• banana


• edamame


• dark chocolate (at least 70% cocoa)


• seeds & nuts, especially walnuts, almonds and pistachios


• dried fruits (e.g. apricots, bananas, sultanas)


• kale chips (if you buy them made)


• fermented foods

Minimal preparation time

• homemade kale chips


• vegetable sticks, such as celery and carrots


• vegetable sticks with hummus or peanut butter


• sliced apple lightly spread with peanut butter


• hard boiled eggs


• a small serving of cheese


• plain, air-popped popcorn


• rice cake with Philadelphia, cream or cottage cheese, hummus, organic peanut butter


• berries or nuts added to a Greek yoghurt

And when it's almost mealtime, try drinking a glass or two of water instead.