Seven Super Snacks

The Healthiest Munchies

We’ve all been there. You’ve already had your breakfast, lunch or dinner, but an hour or so later, you still feel the urge to nibble on something tasty. Snacking has consistently been shown to increase weight gain. However, if you eat smaller meals more frequently and snack on healthy foods, you not only optimize weight loss, but also usher in a host of additional health benefits!

Here are 7 of the crème de la crème of healthy Super-Snacks to whet your appetite:

1. Organic Free-Range Eggs: Eggs are one of the best sources of protein. They contain all 9 essential amino acids. They also contain Choline and Vitamin B12 for your brain, and even Lutein and Zeaxanthin for your eyes. While there have been concerns regarding eggs (specifically egg yolks) and cholesterol, reputable studies have shown that up to 3 whole eggs daily is perfectly safe for healthy individuals.

2. Avocados: Imagine digging into a delicious dip filled with almost 20 vitamins and minerals. Good fat, fibre, potassium (more than double the potassium in bananas), folate, B-Vitamins, and much more. That’s precisely what you’re doing if you eat an avocado everyday.

3. Raw Organic Almonds: There are many healthy nuts out there – walnuts, pistachios, cashews etc. Take your pick. As long as they are organic and raw. Almonds made it on my list because they are packed with Protein, Fibre, Iron, Calcium, Vitamin E and much more! Have a cup 3 times a week.

4. Organic Yogurt or Kefir: These 2 snacks are great sources of probiotics. Probiotics can boost your immune system and promote intestinal health. Yogurt and Kefir also provide protein, calcium, and B-vitamins.

5. Blueberries: Blueberries have the highest antioxidant capacity of all fresh fruit! They’re extremely rich in antioxidants like Anthocyanin, Vitamin C, B-Vitamins, Vitamin E, Vitamin A, and Copper. Blueberries have been shown to help with heart disease, cancer, belly fat, and even brain health.

6. Goji Berries: Goji berries have been used in traditional Chinese medicine for thousands of years. However, a lot of the health benefits associated with them haven’t been proven scientifically. Either way, they’re rich in Vitamin C and beta carotene. They even contain protein!

7. Green Smoothies (Raw & Organic): Green smoothies provide astounding health benefits! The nutrient content will depend on what and how much you add. I usually have a litre a day, but even half of that is plenty.  (For Fred’s daily “Green Giant Smoothie” recipe visit Tonic online.


Fred's Green Giant Smoothie

2 handfuls of spinach or kale
1 tomato
1 celery stick
1 banana
1 cubic inch of diced ginger
3 teaspoons of goji berries
450ml of water
2 ice cubes


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