Without sufficient thiamin, your body can’t generate power effectively, which might result in tiredness, confusion, or even more critical well being problems. Most appetizers could be ready no much less than partially prematurely, whether or not it’s chopping ingredients, assembling trays, or making dips a day early. I present particular make-ahead particulars in every recipe publish so it can save you time on the large day. Prep these hen strips up to two days prematurely and retailer them in an airtight container.
Visceral fats leeches fatty acids referred to as adipokines or chemokines, which trigger systemic irritation within the body. He says GLP-1 medication are remarkably efficient in countering this pattern. “They have changed the panorama of weight reduction,” says Kessler. Kessler calls these foods “ultra-formulated” (instead of “ultra-processed”) because they have been engineered to govern the mind’s reward system.
A massive egg packs over 6 grams of protein and contains a small amount of almost each nutrient you want, including iron, calcium, choline, and vitamins A, B6, B12, and D. At that second, you decide to eat more healthy for the lengthy run and pack some more healthy snacks to convey from house as part of your every day routine. Healthy snacks for work ought to provide a balance of protein, fiber, and good fat to supply lasting energy and satiety without dramatic dips in your blood sugar level.
Steel-cut oats are an excellent filling breakfast choice for me. If your workers are looking for a sensible and nutritious possibility, you would possibly go for string cheese. It’s portion-controlled, so your workforce can get pleasure from a protein-rich, low-fat choice that retains them feeling full and energized. What’s extra, its individual packaging minimizes mess and ensures office hygiene. This quick, grab-and-go snack is a convenient way to promote productiveness and well-being in the office.
The main weight reduction makes my body very sensitive to high glycemic foods, so I actually have to avoid them. The perfect snack for my part is a bit of fruit together with a handful of nuts. The fruit provides a balanced quantity of wholesome carbs and fiber, while the nuts present fiber, healthy fats and a decent amount of protein.
Think of issues like nuts, seeds, and dried fruit mixes that may live in your desk drawer. Allergy-free snacking options like Chomps meat sticks are also excellent for a quick, no-fuss bite. They allow you to keep fueled without having a fridge or a microwave. My favorite healty snacks to keep at work are 2% greek yogurt and cottage cheese. I usually pair these dairy proteins with contemporary berries for sweetness and seeds for texture and fiber.
Chomps meat sticks present grams of protein per serving and are out there in a wide range of delicious flavors. Try these quick work snacks with our Italian Beef, Smoky BBQ Beef, Original Turkey, or Sea Salt Beef varieties. If you could have huge candy tooth, this wholesome snack idea is for you.
But not all meals are created equal in relation to placing pep in your step, which is why it’s so essential to fill your plate with foods that offer you vitality. Bright and refreshing, this vibrant pink dip combines earthy roasted beets with the cooling flavor of mint and the warmth of cumin. Add a generous squeeze of lemon juice for a tangy citrus kick and a drizzle of olive oil for added richness.
Healthy fats act like a helper that carries these nutrients into your cells. Olive oil, for example, is rich in monounsaturated fat and is a key a part of the well-known Mediterranean food regimen, which is thought for supporting long-term heart health. Adding a drizzle of olive oil over salads or greens is a simple approach to shield your coronary heart.
Skip the high-fat, high-salt snacks and munch on fresh veggies instead. Try carrot sticks, celery sticks, grape tomatoes or capsicum slices with hummus. Hummus is created from chickpeas and is a a lot healthier choice than different cream-based dips. This wholesome food is hassle-free and mess-free and really easy and quick to arrange forward of time. Choose multigrain bread varieties as these are larger in fibre with a decrease GI than other breads. All the tastes, colour and fun of a spring roll with out all the work!
Yes, they’re sugary, but in case you have a candy tooth and wish one thing somewhat more healthy than a cookie, these oatmeal squares are a fantastic option. With simply seven nutritious elements, you can create these wholesome fats and protein bars. They are so scrumptious that you just would possibly by no means go back to store-bought healthy protein bars! This DIY protein bar formulation incorporates oats, crunchy cashews, and a hint of vanilla from the whey protein powder. Get these bars prepared over the weekend, and they’re going to function a healthful delicious snack option for your busy work days within the workplace.
One brown rice cake with one tablespoon of cashew butter has about 129 energy, 8 grams of fats and 3 grams of protein. Although, should you do take pleasure in white rice desserts, these peanut butter cup rice desserts are the right snack selection for you. Rich, chewy, and packed with taste, these wholesome flapjacks mix the natural sweetness of dates with the nutty crunch of walnuts. Oats provide a hearty base, making these bars a great energy-boosting snack to power through your day. They’re surprisingly simple to make, requiring just some elements and minimal prep time. Upgrade your snack sport with a Salmon and Chive Bagel Topper.
Fresh fruit of any kind is great, however we’ll jump for just-as-nutritious frozen choices if I’m in a bind. Mix your favourite selection of nuts, seeds, and dried fruit with old-fashioned coarse rolled oats in a big bowl. I go for about 4 cups of oats to 2 cups of the nuts/fruit/seed mix. The primary ingredients are rolled oats, dates, and a selection of chopped nuts. Crispy rice muffins topped with mashed avocado are straightforward to organize and make for a crunchy, low-calorie snack.
Vegetables are low in calories and excessive in fiber, plus they’re loaded with vitamins and minerals. A 4-ounce serving of cottage cheese delivers the identical amount of protein (13 grams) as four deviled eggs. A one-cup serving of Greek yogurt is an excellent supply of non-meat protein, equal to a 7-ounce portion of skinless chicken breast.
Also like fruit, greens are even tastier when paired with dips and sauces. We recommend hummus, ranch, tzatziki, or buffalo dip, for a bit of extra protein. They’re additionally great blended into a salad with nuts, cheese, and your favourite dressing.
For instance, ladies need healthy fats to maintain reproductive health, and both women and men need them to regulate stress and energy hormones. Coconut oil, flaxseeds, and avocados are all wonderful foods to maintain your hormones in stability. Heart well being is among the biggest the cause why nutrition experts recommend maintaining a wholesome diet fat daily.
Looking for cheap do-it-yourself snacks I can snack on on my breaks at work as a substitute of chips or candy. Honestly cost is not as a lot of an element so do not restrict to just tremendous base degree stuff. There’s an endless number of veggies to choose from, but we’ve discovered that child carrots are a crowd pleaser.
This gluten-free salad is a great way to make use of up storecupboard components. It’s topped with golden-brown halloumi and fast, do-it-yourself pickled red onion. Another healthy soup, this one is loaded with fibre, vitamin C and folic acid. It’s packed with chunky ingredients, like courgette, cannellini beans and peas. So, with these myths busted, let’s speak in regards to the health advantages of espresso.
The mix of carbohydrates comes from rolled oats, sugars, and plant-based protein, creating a snack that’s good on your productiveness and tastes good, too. This variety pack incorporates eight in style flavors, from blueberry crisp to chocolate brownie. To enhance your power post-workout or throughout the day at work, contemplate shopping for this variety pack of Frooze Balls.
Enjoy our creamy pesto and kale pasta for a tasty and nutritious lunch. Make it with only a handful of elements and storecupboard staples. This wholesome burrito bowl is stuffed with veggies and greens, perfect for a filling lunch. This is one vegetarian meal that tastes simply as good as it appears. This vegan lunchbox is stuffed with goodness, together with fibre-rich wholegrain rice and protein-rich edamame beans, plus a tangy tamari Try certainly one of our fresh salad ideas, like leafy green salads, quinoa salad and vegetarian salad.
They break down why it’s their favourite and the well being benefits of each. Mini rice desserts are good for snacking and now come in quite so much of flavors, from cinnamon sugar to white cheddar. Plus, they tend to be fairly low in calories, making them perfect for munching. Chickpeas could be roasted and then enjoyed on their own or added to your favourite lunchtime salad. You can purchase them pre-roasted or simply roast them yourself.
Fiber is essential for maintaining your intestine joyful and your blood sugar ranges low. It also makes that full feeling after a snack or meal final for longer. Seek out snacks and meals stuffed with whole grains, fruits, and vegetables.
This snack is perfect for meal prep and you could make it on a weekend and pack in small containers for the week. When you crave chips munching attempt baked kale chips as a substitute of standard potato chips. This savory dip is filled with nutrition to gasoline your workday. If you usually eat breakfast cereal at your desk, strive preserving an enormous jar of this at work for a wholesome snack that is better for you than most shop-bought options. It takes moments to put together and packs in all of the goodness of oats, bran, wheatgerm, raisins, apricots and golden linseeds.
This portable oat pot can be made the night time earlier than, ready to transport to the workplace in a sealed jar. The soaked, spiced oats are mild on the tummy to aid digestion, while apple juice, grated apple and berries present a fruity, vitamin-packed hit. Pack in a rainbow of veggies with this portable dip created from roasted pink peppers and served with courgette, carrot and celery. It’s gluten-free, dairy-free and vegetarian, and takes just 10 minutes to organize.
The Doritos not solely give heaps of taste to the buttered popcorn, but in addition add a welcome barely crunchy texture. Store-bought protein bars are often loaded with added sugars, although healthful varieties with restricted components are available as properly. To make roasted pumpkin seeds, toss raw seeds in olive oil and sea salt. Lay them out on a lined baking sheet and bake for 45 minutes at 300℉ (150℃). Avocado on sourdough toast is a healthy snack you could make at work. Sourdough is made through a fermentation course of and will have similar properties to prebiotics and probiotics.
These tasty bites are simple to organize and perfect for quick and simple healthy snacks on the go. Packed with taste and a fantastic supply of vitamins, they fit right into your healthy snacks at work routine. These straightforward snack for work options also double as wholesome snacks to go to work and even pair properly with healthy lunches for work. With choices like nutrient-packed path mix, refreshing veggie cups, or artistic meals to work ideas, you’ll by no means run out of snacks ideas for work that suit your busy lifestyle. One pear and a dozen almonds have less than 200 calories with plenty of vitamins, minerals, fiber, and wholesome fat.
Hummus Veggies – This is a good snack if you’re a volume eater (aka prefer to eat giant parts of food to feel full). Veggies are largely water so they’ll fill you up, however alone you’ll be hungry soon after. The hummus provides “staying power.” You can use storebought hummus or DIY with all of the canned beans you may have from the coronavirus quarantine. One of my favorite wholesome desk snacks can be a Quest Nutrition Bar.
Time to dust off your meal prep containers and personalize your snack menu with these ideas. A touch of sweetness from the dates and raisins paired with crunch and nuttiness from the pistachios make these bites excellent for an on-the-go snack or as an accompaniment on a cheese board. These roasted pumpkin seeds tossed with salt and vinegar are a briny, crunchy deal with. Soaking the seeds in vinegar ensures that the deep vinegary flavor stays after baking. Fruit and nut bars are a handy and energy-boosting snack for work.
Although the results aren’t at all times this dramatic, most studies do show that prime protein diets result in significant weight loss. In one older research of 19 folks with obese, growing protein consumption to 30% of energy brought on an enormous drop in calorie intake. By modifying the levels of appetite-regulating hormones, protein may cut back your hunger and assist you to really feel fuller longer, that means you might end up consuming fewer energy. If you exchange some of the carbs and fat in your food regimen with protein, you may experience less starvation and feel higher satiety. Additionally, whereas all of the companies listed above include meals that can be loved while following the Mediterranean food regimen, some make it simpler than others to find suitable choices. For example, whereas Sunbasket presents a Mediterranean diet meal plan, the others require you to determine whether or not a meal is a good fit.
However, you might not find air fryers handy if you’re one to prepare dinner large batches of meals frequently. Even the largest air fryers have a restricted capacity, so you’ll probably should cook dinner in batches—especially if you’re getting ready meals for a crowd. Bigger than a toaster, air fryers also take up useful counter house. In some instances, you might have to flip or flip the meals midway via the cooking time to assist it crisp up evenly.
And you can do so happily, understanding these are made with out palm oil or added sugars. You need not spend half an hour cooking within the morning to eat good egg sandwiches for breakfast. Instead, make this egg, spinach and English muffin recipe the night time earlier than.
Spiced party peanuts are perfect on your workplace joyful hour or for grabbing handfuls out of your desk drawer. Each serving has 220 calories, 18 grams of fat, three grams of fiber and 9 grams of protein. A great approach to get more nutrients and vitamins into your snacks is by together with extra fruits and veggies in your yogurt, pudding and smoothies. These sweet and refreshing power balls pack in the protein from almonds, almond butter and hemp seeds. Enjoy this straightforward snack before or after a workout or as a nice midday pick-me-up at work.
This method, you always have a healthy snack ready if you need it. Save the liquid from a can of chickpeas to make a critically creamy hummus and serve with crunchy carrot and cucumber batons for scooping. This healthy, low-fat snack contributes to your 5-a-day and provides you with a good dose of fibre. That’s why adding a small portion of avocado or sunflower seeds to your salad not only makes it tastier but in addition helps your body use the vitamins effectively.
In this box I packed some chocolate granola, berries, and almond butter cups. This would even be delicious when paired with some plain greek yogurt for a loaded yogurt snack bowl or breakfast. They include wholesome fat and protein, which maintain you full and satisfied until your subsequent meal.
The trustworthy reply depends on how the almonds fit into the rest of the day. If that handful replaces a pastry, candy bar, or deep-fried side, the general pattern often moves in a greater direction. If it sits on high of an already heavy diet, the extra energy can nudge weight upward over time.
It’s additionally common to lose some muscle mass together with fat whereas on these medicine, which may be problematic, Kessler writes. One examine he cites within the book showed that 40% of the weight loss in sufferers on once-a-week injections of semaglutide came from lean physique mass. That’s a purpose to keep on prime of your diet and strength-training whereas on these medication, he writes, “particularly for older people like me, who’re already vulnerable to muscle loss.” The WeightWatchers app is full of options for members, together with a meals tracker, a meal planning software, customized consuming plans, and more than thirteen,000 recipes.
Eating a wholesome breakfast helps your physique take up nutrients better all through the day, in addition to units you as a lot as crave wholesome snacks at work, as an alternative of more processed meals. Stay productive and energized at work day with these 37 tasty and wholesome workplace snacks ideas. These healthy no bake peanut butter oatmeal balls are an ideal grab and go snack.
Many people discover that once they eat sufficient good fats, their skin appears fresher and their hair becomes stronger. Yes, almonds are a wholesome fat supply, rich in unsaturated fat, fiber, and vitamins whenever you persist with a small every day handful. Ginger comes from a flowering plant originating in Southeast Asia. It adds taste to sweet and savory meals and has a variety of well being benefits.
Sweet, yummy and packed with protein, that is the right snack to wake you up during your afternoon droop. One protein chew accommodates 72 calories, 4 grams of fats, 2 grams of fiber and a pair of grams of protein. But making ready Mediterranean-inspired meals may mean spending extra time within the kitchen than you’d like. Make the creamiest hummus ever by using aquafaba (the liquid from canned chickpeas) to achieve a easy, velvety texture. Pair this protein-rich dip with crunchy carrot sticks, cucumber slices, or wholegrain crackers for a low-fat, high-fiber snack.
Tap “Save” to add them to MyRecipes, your new, free recipe box for EatingWell. These skewers are hydrating, naturally candy, and loaded with vitamins, making them a nutritious and visually appealing snack. Banana oat muffins are simple to bake in giant batches over the weekend and store properly in an airtight container for as much as a week. Pair the Greek yogurt dip with crunchy, whole-grain pita chips. By making small swaps, you probably can ensure you get the proper fat every single day.
Before you freak out concerning the price range, simply remember that small changes can make a giant distinction. If you’re doing so already, why not begin with office fruit supply as quickly as a week? You could make a difference in your employees’ health and well-being and your company’s success. “Having protein with carbohydrates or fat and protein may help maintain you feeling fuller for longer,” she explains. Chia seeds can make great, wholesome work snacks in a pinch.
With somewhat creativity and preparation, you presumably can enjoy a wide range of nutritious, portable snacks that hold your vitality ranges regular throughout the day. From in a single day oats to protein-packed bites, here’s an entire information to improve your snack recreation at the office. The finest wholesome snacks to deliver to work are these you can easily retailer and that will not spoil quickly.
This overnight oaty delight is a healthful, nutrient-packed breakfast or snack. Grated apple lends natural sweetness and a satisfying crunch, while contemporary blueberries add a burst of juicy taste and antioxidants. Mix all of it with oats soaked in plant-based milk or yogurt, and let it sit in a single day for the perfect creamy consistency. It’s portable, straightforward to prepare, and a delicious approach to sneak in essential vitamins earlier than your day gets busy. It’s straightforward to fall into a routine when preparing snacks for work, relying on the same choices week after week.
So, in easy phrases, if you’re on a 2,000-calorie-per-day food regimen and also you want 30% of those energy to come back from protein, you would purpose to eat round one hundred fifty g of protein per day. This impact is especially pronounced throughout overfeeding (when you’re consuming a calorie surplus). In one small 2015 research, overfeeding with a excessive protein food plan increased energy burned by 260 per day.
The air fryer is essentially an amped-up countertop convection oven—it doesn’t truly fry your meals. Patented by Philips Electronics Company, the small equipment claims to imitate the results of deep-frying with nothing greater than hot air and little or no oil. Do you have a favourite high-protein snack that hasn’t been mentioned? If you have any questions, suggestions for future reviews or spot something that has modified in price or availability, please get in contact at For extra unbiased skilled buyers’ guides, go to our critiques section to find over four hundred round-ups, together with the best collagen powders, finest gluten-free bread and finest vegan ice cream. Here’s the method to make a quick, tahini-honey drizzle on your next bowl of oats.
The result’s an umami-packed salty snack that can have you skipping ordering that sushi takeout. The healthful snacks on this listing are straightforward to make, moveable, nutritious, and can be stored at your desk or in a piece kitchen. Research means that including chia seeds to your breakfast may assist improve feelings of fullness and cut back calorie consumption, which can assist weight administration.
Plus, no want to worry in case your workplace would not have a fridge since many of these recipes will be fine in your lunch bag. Pack up recipes like our Soy Sauce Eggs and Coconut-Cashew Breakfast Bites for delicious and satisfying methods to get ahead of the noon slumps. These are tasty and nutrient-dense healthy work snacks that steadiness creamy and tangy flavors and textures.
If you really don’t have the time to make your individual (we’ve ALL been there), check out our favourite wholesome snacks to purchase. Don’t forget the principle events—we’ve got fast, healthy breakfasts, lunches for work, and wholesome dinners too. Cottage cheese and fruit is a healthy snack that’s excellent for work. A half of cup (110 g) of low fat cottage cheese has 12 g of protein and 9% of the DV for calcium for under ninety energy. There are plenty of granola bar options on the grocery store, but they’re also easy (and usually healthier) to make at residence.
Cut bell peppers with hummus, yogurt dip or miso tahini dip (all of that are very easy to make yourself) are also favorites. Dried fruit packs supply the same delicious taste and health advantages as recent fruit, with the added perk of being nonperishable. Not solely does this imply it will last longer, but you will not have to attend for dried fruit to ripen.
It satisfies the necessity for crunch, and it is decrease in energy than buttery, oily fried snacks when air-popped. A 1-ounce serving can also puff as a lot as 4 cups, which looks like a lot whenever you snack! For a flavor enhance, I love topping popcorn with chili flakes, sea salt or garlic powder.
Ginger may play a task in weight reduction, based on studies in people and animals. Read on to learn more concerning the attainable health advantages of ginger. Ginger could have numerous well being benefits because of anti-inflammatory, anti-nausea, and other properties. It might assist digestion, scale back nausea, manage arthritis, alleviate menstrual signs, and more. Consider options which are grass-fed and licensed organic by the united states Take observe of the ingredient listing when evaluating packaged food like beef jerky.
By Shereen Lehman, MSShereen Lehman is a former author for Verywell Fit. She’s been a healthcare journalist for over two decades and holds an MS in human vitamin from the University of Bridgeport. Although avocados are a great supply of carbohydrates, they are very low on the glycemic index—rating less than 15—so they received’t spike your blood sugar. Opt for baked tortilla chips quite than fried or select whole-grain crackers as a healthy different. Nuts can enhance your coronary heart health by lowering your “bad” low-density lipoprotein (LDL) ldl cholesterol, thereby decreasing the build-up of plaque in your blood vessels.
This wholesome and delicious option helps curb cravings and keeps you away from less wholesome snacks. We’ve all made the mistake of considering we don’t want to arrange for what we’ll eat during the day when we’re WFH. Then we discovered ourselves with no plan, eating a pickle out of the fridge each time we went by instead of a proper meal 😱.
You can add chocolate chips or dried fruit to the processed mix. If the mix becomes too dry simply add some extra nut butter. It’s filled with fiber and plant-based protein, making it both satisfying and nutritious. What do you focus on a wealthy Greek yogurt garnished with fresh berries or different fruits, with a touch of honey? It’s a fast, refreshing snack that’s simple to organize and hold. The sweetness of apple and the crunch of nut butter go nicely.
This occurred again in 2012, when a Florida state senator sponsored a bill to limit the utilization of meals stamps to purchase soda and junk food in her state. “Should we give hungry children food? Absolutely,” Ronda Storms, then a state senator, advised me again in 2012. (She now not serves within the state Senate.) “But I do not think the goal is to offer Oreos and Mountain Dew,” she said, calling such purchases a misuse of public-assistance dollars. The Cabinet secretaries argue that Congress should authorize another pilot program. In a latest opinion piece, former USDA secretaries who served within the Clinton, Bush and Obama administrations respectively call for extra concentrate on diet within the SNAP program. Department of Agriculture, sweetened drinks, together with soda, are among the many most commonly bought objects by recipients of the Supplemental Nutrition Assistance Program — or SNAP.
Nuts are also high in fiber but low in net carbohydrates (total carbohydrates minus fiber). Fill a drawer at your desk (or a shelf in the office fridge) with dried fruit and nuts (or make your own trail mix), dark chocolate and packets of popcorn. Grabbing pre-cut veggies from the grocery retailer like celery sticks and bell peppers gives you one thing crunchy to munch. Whether you’re within the office or on the trail, reach for this Power Up Trail Mix to resolve your starvation woes.
A 1-ounce serving has about 20% of the daily really helpful sodium consumption for adults. Nine out of 10 individuals within the United States consume an extreme amount of sodium. This vibrant summer season salad is loaded with radishes, edamame beans, peppers, almonds and herbs.
Other ideas include portioned 1-2 ounce nuts (I love the raw almonds sold at Trader Joe’s). These are great snacks if I know I even have 5-7 hours between my lunch and dinner. This is a great factor to have available in an office the place treats, baked goods and birthday cakes are debuted all too often.
Pack these wholesome rooster, avocado and lettuce sandwiches to enjoy a lunch on the go. The rooster has a crispy coating made from flour, almonds and sesame seeds. Load up a sub with homemade hummus, beetroot, chickpeas and salad to make this filling vegan sandwich. This colourful sandwich is vegan-friendly for these on a plant-based food regimen.
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The further dressing is scrumptious served with grilled vegetables. In just quarter-hour, you could make three jars of vegetarian ramen cup soup that you can bring to work or school. These cup soups are not solely a time-saver however are also filled with protein from hard-boiled eggs, which can help keep you satisfied till your subsequent meal.
Nut butter packets with celery sticks make a handy and nutritious snack. Frozen grapes or berries are a refreshing and naturally sweet snack that requires no preparation. This snack is low in energy and straightforward to retailer in a resealable bag for convenient snacking. Also, check out this snack hack to pack all of your favourite snacks in one handy-dandy container. They’re type of like a cross between a BLT sandwich and egg salad, however transportable, and we’re right here for it. Chia pudding is often made with chia seeds, milk, vanilla, fruit, and a sweetener.
Spread your selection of nut butter thinly on the rice cake, pop it into a Tupperware field, or make a rice cake sandwich and wrap the two rice cakes together – and you’re good to go. For an extra wholesome possibility opt for a brown rice cake – the extra fiber will maintain you fuller for longer. Another examine found that individuals who devour extra vegetables and fruits are inclined to feel happier and extra engaged. The causes transcend fundamental nutrition; fruits and vegetables are rich in antioxidants that help scale back inflammation, boosting temper and memory. On the flip facet, diets heavy in quick food enhance the danger of despair.
You also can goal for a certain number primarily based on your weight. For instance, aiming for 0.7 to 1 g of protein per pound of lean mass (1.5 to 2.2 grams per kilogram) is a common suggestion. Eating plenty of protein may help forestall muscle loss if you shed weight. It can also help hold your metabolic price high, especially when mixed with heavy power coaching.
In fact, we’ve spent years researching and writing about one of the best wholesome snacks on the market, creating helpful lists of wholesome go-to treats. Luckily, with good snacking choices, you can snack daily and nonetheless really feel like your best self. My favorite snack to have available is a small bag of raw nuts and a bit of fruit, like an apple.