IT’S perfectly normal to get snack cravings throughout the day.
But with scientists warning that one in four Brits are undoing the benefits of healthy meals by gorging on cookies, cakes and pies in between, it might be worth giving some extra thought to what you graze on.
GettyYou can’t go wrong with nuts if you want to snack the Blue Zone way[/caption]
Why not take leaf out of the book of some of the world’s longest living people who populate the famed Blue Zones?
The regions – dotted around the world in Italy, Greece, Costa Rica, Japan and California – are known for having residents who often live up to 100.
And while it might seem unlikely, these residents from different poles of the Earth share common formulas when it comes to healthy living.
This includes the food they eat and – of course – the snacks, according to author Dan Buettner and the team of scientists who pioneered the idea of Blue Zones after studying the centenarians of these regions.
Here are some scrumptious and healthy nibbles to reach for if you want to eat like a Blue Zoner.
1. Pop some corn
Who doesn’t love plunging their hand into a tub of hot, buttery popcorn at the cinema.
But to eat the snack the Blue Zone way, it’s best to do away with the dairy, according to Dan.
Instead, try buying the kernels – a whole grain loaded with antioxidants and fibre – and popping them yourself in olive oil or coconut oil.
Sprinkle with a little salt and enjoy!
If you want a little extra flavour, why not add in some turmeric, nutritional yeast for cheesiness, fresh or dried herbs, or even cinnamon?
2. Earthy edamame
According to Dan’s research, soy-based foods like soybeans, tofu, and miso are key staples in the traditional diet in Okinawa, Japan, one of the famed Blue Zones.
The same goes for edamame – also known as soybeans – which are rich in protein, fibre and antioxidants while being low in calories.
If you’re used to adding salt crusted edamame to your Japanese takeout, this is your sign to try preparing it yourself at home for a healthy snack.
You can buy a pack of frozen beans in supermarkets like Tesco and Sainsbury’s for around £2.
Simply steam them and sprinkle them with a little salt or black pepper.
3. Crispy chickpeas
If you’re looking for an alternative to the crispy more-ishness of crisps, roasted chickpeas might become your new go-to snack.
Beans are a staple of Blue Zoner’s diets, so it makes sense they’d choose them as a snack too.
All you need to do is spread a drained can of chickpeas on a baking tray, along with a couple tablespoons of olive oil and some spices of your choice, and roast.
Good spice options include cumin, chilli powder, cayenne pepper, and paprika.
4. Nutty nibbles
Nuts are a staple snack food for Blue Zones residents. They’re small but dense with vitamins and minerals – though they are calorific, so you want to avoid mindlessly snacking them.
Watch out for salted or caramelised nuts, too.
The ideal mix includes almonds, peanuts, cashews, Brazil nuts and walnuts.
You also add in seeds and some dried fruit like goji berries – but bear in mind that dried fruits are sugary, so keep them to a minimum.
Stick to a maximum of two small handfuls of your trail mix a day.
5. Refreshingly fresh fruit
You can’t do better than some fresh fruit for a snack.
Take your pic of whatever is in season – for October in the UK, this included apples, blackberries and pears.
Your supermarket will also likely stock stuff like grapes, kiwis and pineapples.
6. Heavenly hummus
Another way to try Blue Zoners’ beloved beans is to blitz them into a hummus.
Of course, you can buy a tub in most supermarkets, but making it yourself means you can control the contents and add flavours like roasted garlic, red peppers, coriander, lime and even avocado.