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    Home / Blog / Healthy snacking: how to enjoy sweet and savoury treats without guilt

    Healthy snacking: how to enjoy sweet and savoury treats without guilt

    Snacking doesn’t have to be just an empty calorie moment. Quite the opposite – it can become a genuinely enjoyable part of your day, whether it’s a sweet bite with coffee and friends, a little reward for ticking something off or a nourishing snack. The key is to snack smart – in other words mindfully, in moderation and with quality ingredients. Healthy snacking isn’t about deprivation, but about better ingredient choices and portion size. We’ll show you how to enjoy it without the guilt while still supporting your body and mind.

     

    Mlasání - ROAM, H Drop, krekry, čokoláda, Chocolate Madagascar

    Article contents

     

    Healthy snacking – how to support your body and mind

    Reasons you snack can be divided into a few groups:

    • social – at a café with friends, at a party in the evening,
    • psychological – it helps you unwind (boredom, stress)
      • based on the principle of food = dopamine release = a feeling of happiness,
    • physiological – craving “something”
      • your body’s nutrient needs aren’t being met, exercise, stress, fatigue, you didn’t manage to eat, an unbalanced diet.1

    Whatever is driving your craving, the same principles apply when choosing the right snack:

    • snack mindfully = I know I’m eating and what I’m eating,
    • choose natural ingredients rich in nutrients
      • nutritional and&nbsp>satiety value should balance or outweigh the energy content,
    • treat snacking as part of your normal routine, not a substitute (balance energy intake with energy output).

    Finally, it’s important to be clear about what “healthy” means for you personally. Is it sugar-free, or made with purely natural ingredients? Do you care more about the origin and simplicity of the ingredients? Or are you focused on the specific benefit for the body? In my view, the truth sits somewhere in between all of&nbsp>it – and it also depends a lot on the type of snacking you’re talking about.

    When to snack – and when it’s better not to

    If you know you can’t imagine a day without little snacks, build them into your daily routine. That way you can genuinely enjoy them – with pleasure, but in moderation. The best time for a sweet or savoury finish is during snack time, or as part of breakfast.

     

    But what if you don’t have time to eat properly and you’re suddenly hit by a craving and hunger? You hadn’t planned to snack at all. It helps to have something with you that you can reach for without the guilt, or to know how to choose well in a shop.

     

    Snacking on an empty stomach can throw off blood sugar levels and trigger more cravings.

    Snacking in front of the TV

    Evening or late-night snacking often leads to poor sleep and storing excess energy. Snacking in front of the TV before bed isn’t, therefore, the best choice.

    When there’s no avoiding it

    • You know you’ll want to snack in the evening (ice hockey, football, a party, a get-together with friends …).
      • Choose a smaller supper and nibble the rest as healthier snacks. Prep portions into bowls – it helps you keep an eye on how much you’re having.
      • Make mezze or finger-food instead of a classic dinner.
    • Are you hungry again after eating?
      • Have some water or tea.
      • If that doesn’t help, reach for:
        • proteins – meat, eggs, dairy (more filling),
        • vegetable sticks – fibre keeps you satisfied, minimal calories, maximum vitamins.
      • The next day, plan regular meals and hydration.
      • My tip: a flavoured protein drink is brilliant for keeping you full and curbing cravings. 

    Sweet or savoury healthy snacking

    Healthy snacking means choosing quality without unnecessary additives. First, decide what “healthy” means for you. Below you’ll find a top selection across different categories.

    What should you look for on the ingredients list? It depends on what you want from your treat:

    • You’re hungry and want something filling:
      • protein (curd cheese, cheese, eggs, meat, legumes),
      • fibre (fruit, vegetables, legumes, wholegrains).
    • You want something tasty and also want to do something good for your body:
      • sugars – in the most natural, unrefined form possible
      • unsaturated fatty acids – support for brain and immunity (seeds, nuts, fish),
      • bioactive compounds – vitamins, minerals, antioxidants, polyphenols.
    • You want energy:
      • sugars – a quick energy source (dried fruit, snacks with coconut or cane sugar); ideally combined with protein (a protein drink, curd cheese, etc.)
      • MCT fats – short-chain fats that your body metabolises straight away as energy (coconut fat).2
      • stimulating bioactive compounds – you’ll find them in coffee, tea, cacao, maca, yerba maté and ginseng.

    Sweet healthy snacking

    • Freeze-dried fruit – a crunchy source of fibre, vitamins and minerals, with no added sugar.
      • We’ve chosen H DROP,  a brand that’s taken this snack up a notch. It brings together vitamins and minerals from fruit, beneficial fats from cocoa butter and almond flour, and gentle sweetness with added fibre thanks to inulin. All of it is rounded off with the positive effects of hemp flowers.
    • Dried fruit – fruit leathers and bars with no added sugar.
      • Our pick is CEYLON KOKONATI – unsweetened, unsulphured, GMO-free; by buying their products you support farmers in Sri Lanka.
    • Fruit spreads – jams with a high fruit content, pectin, Fairtrade cane sugar.
      • Our tip for you is BIONOVA – organic quality, Fairtrade, and genuinely packed with fruit.
    • Wholegrain biscuits – fibre, vitamins, minerals and healthy fats.
      •  Choose from our range
        • VILMAS SWEDISH ORGANIC – makes organic, gluten-free wholegrain sourdough crackers (knäckebrot) without unnecessary ingredients and with the environment in mind. Enjoy them sweet or savoury – and with the kids too. Overseas sales are offset by tree planting.
        • DOBRÉ ČASY – an organic product range with an emphasis on simple, tasty ingredients. No chemicals or added extras.
    • Dark chocolate – with a high cocoa content – rich flavour, minimal sugar, a source of magnesium, theobromine and flavonoids.
      • We’ve chosen CHOCOLAT MADAGASCAR. A tree-to-bar chocolate maker that controls the entire process. By buying it, you support communities in Madagascar – and you can enjoy the clean flavour of the island, as the cocoa is not alkalised.
    • Nut butters – almond, hazelnut or coconut, ideal by the spoonful or stirred into porridge. An energy powerhouse full of healthy fats.
      • Our tip is CEYLON KOKONATI – coconut butters suitable for those with peanut allergies.
    • Protein bars – a sweet snack packed with protein. It can replace a snack, help you top up protein during a demanding day, and take the edge off hunger.
      • We’ve chosen  H DROP – hemp protein bars with bioactive compounds.
    • Protein drink – a sweet, protein-rich snack to support muscle building and recovery, or for supple, radiant-looking skin and healthy joints. 
      • Try PLANET PALEO – collagen, bone broths, bioactive compounds, plus vegan options.

    Savoury healthy snacking

    • Legume puffs – a source of fibre and protein.
      • We’ve chosen TRAFO – organic legume snacks from local farmers.
    • Wholegrain crackers and sticks - energy, fibre, vitamins and minerals, protein.
      • Our tips  
        • SWEDISH PROTEIN DELI – focuses on protein-rich gluten-free crackers that no athlete’s cupboard should be without. Up to 50 % protein, 11 - 15 % fat and only up to 8 % carbohydrates make them a brilliant option for crunching. Overseas sales are offset by tree planting.
        • NATUR - wholegrain sourdough organic vegan sticks made by a Bulgarian family business. 
    • Sun-dried tomatoes in olive oil, organic olives – bold flavour and healthy fats. 
    • Roasted nuts and seeds – unsalted or lightly salted with sea salt.
    • Protein bars – a savoury, meat-based option.
      • We’ve chosen  ROAM – a meat-packed snack, and therefore protein-rich, in a variety of flavours. Excellent for athletes topping up protein and building muscle, and for keto, paleo or low carb.
    • Dried meat bites – packed with protein not only to support muscle growth and recovery for athletes .
      • Choose from our range by ROAM – plain and flavoured options.

    Check the ingredients. Choose foods with a shorter ingredient list – ones that provide nutrients, not just empty energy. Even healthy snacks contain calories. Healthy doesn’t mean low-calorie.

    For a balance between energy intake and energy output, it doesn’t take much: get off a stop earlier, take the stairs, swap your chair for a gym ball. Your body counts every&nbsp>step.

    Snacking doesn’t have to be a sin. With the right timing, quality ingredients, a sensible portion and a mindful approach, it becomes a pleasant and nourishing part of your day. Sweet or savoury, you can enjoy it – without the guilt and with real&nbsp>pleasure.

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    Under EU regulations, the blog cannot link directly to web pages with a promoted product. You can find the products on our website Pravé Bio.

    Sources

    1. Food cravings: Associations with dietary intake and metabolic health. PubMed, 2020. Available here.
    2. The impact of medium-chain triglycerides on weight loss and metabolic health in individuals with overweight or obesity: A systematic review and meta-analysis. Clinical Nutrition, 2024. Available here.
    Šárka
    Šárka

    She has dedicated her education and professional life to the world of gastronomy and nutrition. After studying hospitality and human nutrition, she completed her training with a qualification as a nutrition therapist, giving her a well-rounded view of the connection between food and health.

     

    She now uses this knowledge primarily in caring for her children.

     

    She isn’t afraid of challenges and opportunities, believes in new beginnings and values a sustainable lifestyle. Outside her profession, she enjoys gardening, hiking and, above all, her family – which remains her greatest anchor in life.