Health is Wealth: Snacks that Pack a Punch

One of the biggest reasons people fail in their fitness goals is because they allow themselves to slip off track and lose sight of what they are trying to achieve, and believe us – we know how easy that is!

When we begin dieting or start up a new training regime our body goes through a change. This can mean we are hungrier, suffer with cravings or simply require more fuel as we work out more. What this means is, naturally – your eating habits will be affected.

So is snaking in between meals a bad thing? Not necessarily, it is possible to make healthier, informed choices when it comes to food. By knowing about certain health good myths and paying attention to what we put in our bodies it is possible to snack without damaging your chances of success to badly.

Diet is a life style choice, not a period of life that will last forever, it does not need to be boring and you do not need to starve yourself. Nice, tasty and sweet doesn’t have to mean unhealthy!

which snacks are healthy?

Let’s run down the healthiest snacks and why they are not that bad for you after all…

Mixed nuts and berries

The Number one snack recommended by Bathmate: ideal snack for those who crave for something sweet during the day. It will give you a huge amount of good fats that make your hair, nails and skin look better. When we cut some of our calorie intake, it is normal that our skin, hair and nails may get a bit weaker. This ideal healthy snack combines necessary macronutrients like proteins, carbohydrates, and fats. Almonds, pecan nuts, hazel nuts, walnuts, macadamia nuts and brazil nuts, pistachios, acai berries, cranberries and dates are the best mix ever. Moreover, mixed nuts and berries provide heart-healthy substances like unsaturated fats (monounsaturated and polyunsaturated fats) and omega 3 fatty acids. “Healthy fats” take care of your heart heath and omega-3 fatty acids take care of your brain health. It means that this snack is the best for active people who want to lose some weight and be healthy. Tip: In lieu of dry berries or fruits, you can eat some fresh ones mixed with your favourite nuts. Make your mix even better for you and remember to choose only unsweetened dry fruits.

Hummus and fresh vegetables

Most of you have heard about hummus and usually connect it with some sort of exotic cuisine. Hummus is a paste made from Chickpeas (or garbanzo beans), lemon juice, spicy pepper, olive oil, garlic, cumin, salt and the most important ingredient – tahini. It is a paste made from ground sesame seeds that is why it tastes soooo creamy and incredible.

Why it is so good for us?

Every single ingredient in hummus gives you everything that is necessary for great health. Hummus is low in saturated fat, high in fibre (fibre makes you feel full for a couple of hours!) and protein is the base of a diet when you want to lose some weight. Lemon is a vitamin C bomb, garlic protects you from flu and cold, cumin warms you up and chickpeas are full of good carbohydrates that give you energy for the whole day and power for when you are working out! Want to know how to make hummus at home?

1. Put chickpeas in a bowl with cold water (1:2). Leave it for a night.

2. The next day, get rid of the water from the bowl. Use saucepan over high heat and add the prepared chickpeas. Cook for couple of minutes and remember to stir all the time! Add the
water and boil it for about 30-40 minutes.

3. Blend the chickpeas, add tahini paste, lemon juice, garlic, some salt and spicy pepper, peeled garlic cloves, 2 spoons of olive oil and cumin and blend it until you get a smooth paste.

4. Put the paste into a bowl or plastic container, or you can eat it straight after with carrots, cucumber or some nutritious celery. Enjoy!


Yes, eggs. It is very easy to take some boiled eggs with you to work or wherever you want. You can have them on toast, boiled, poached, scrambled. So many options! Eggs are a great source of everything you need to be healthy. One egg contains 6 grams of protein, vitamin B12 (cobalamin), vitamin B2 (riboflavin), selenium, vitamin B5 (pantothenic acid) and vitamin E and A. As we said, an egg contains everything! Including minerals like calcium, iron, potassium, zinc, manganese, foliate and many, many more. However, people say that eating too many eggs is unhealthy, whilst reports are conflicting some say this may not be true. Why? Eggs take care of your cholesterol level and minimize the risk of heart diseases, they also contain choline that is responsible for synthesizing the neurotransmitter acetylcholine and brain health because it is a component of cell membranes and they are full of lutein and zeaxanthin that are significant for our eyes. How can the best source of health be unhealthy?

Tip: boil 3 eggs, peel them, put them into your favourite food container, add some salt and ground pepper and voila.


Bananas don’t need a container, they are sweet so it is a good option for those who crave something sweet. Bananas are also very good when eaten before your gym session because they are full of healthy carbohydrates. This fruit is not only good as an energy source but also for your brain – potassium takes care of your brain. There are many reasons why bananas are one of the best snacks for you. Bananas contain three natural sugars like sucrose, fructose and glucose. Just one banana gives you smile instantly. Why? Because it’s like a natural sweet! Banana is high in fibre, it creates a natural antacid effect in the body (the best when you suffer from heartburn), helpful with morning sickness, reduces the risk of blood pressure and stroke. When you have started to eat healthy and cut the calories, some of us have problem with our iron levels. Bananas are one of those fruits that help in cases of anaemia (apples, spinach and beetroot also).
Tip: Bananas can also help you with mosquitoes. If one bites you just rub the affected area with the inside of a banana skin. Great when we are experiencing such warm weather!

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