Those pre- and post-meal munching don’t have to be guilt-inducing, as long as you learn the smart way to snack, for maximum nutrition and enjoyment.

Portrait of Tammy Strobel

If you pick the right food and adopt sound eating habits, snacking can be healthy.

A report in the Journal of the International Society of Sports Nutrition shared that having small bites throughout the day can help to control appetite and stave off hunger pangs that cause you to binge at mealtimes, and then feel sleepy afterwards. Snacking also regulates your metabolism, blood sugar and cholesterol levels, as well as improves your mood to prevent “hangry” episodes.

Problems with snacking arise when you don’t plan for it. For instance, when you mindlessly reach for fatty, salty chips while watching your favourite show, stuff your face with cake and pastries because lunch wasn’t filling, or polish off the sugary cookies your well-meaning colleague left out in the pantry for all to share. To avoid such situations, be prepared and stock up on good-for-you snacks, so you always have something healthy to nibble on when you feel the need to munch. As a better alternative to junk food, experts recommend snacking on nuts and fruits instead.

Homegrown brand Nature’s Wonders offers a variety of nuts sourced from the best places in the world. The brand also carries fruit and nut mixes that let you enjoy the best of both worlds. The brand’s top-seller is the Nature’s Wonders The Royal Mix, a tasty and nutritious combination of nuts and fruits that include baked macadamias, cashews, almonds, pistachios, walnuts and vitamin c-rich cranberries, all of which are also available individually. eat this delicious mix out of the bag, sprinkle some on top of yogurt, or add to your favourite morning cereal to enjoy their benefits through the day.


There’s a lot of research behind the health benefits of nuts, which is why doctors and dietitians highly recommend eating them. Just a quarter-cup (about a palmful) of nuts a day will give you good monounsaturated and polyunsaturated fats that keep you full, assist with weight loss and reduce inflammation. Nuts are also popular in Blue Zones throughout the world, areas where people live the longest and healthiest. A study in the New England Journal of Medicine reported that the more nuts participants had, the less likely they were to die of cancer, heart and respiratory disease.

Additionally, different nuts contain distinct health properties. For example, in Nature’s Wonders The Royal Mix, macadamias and pistachios are good sources of thiamine, which helps your nerves, heart and muscles function properly. Almonds are considered one of the most nutrient-dense nuts, packing much-needed fibre, calcium, iron, and riboflavin that turns carbohydrates, fat and protein from food into energy. The cashews have copper to boost your immune system, and they also contain minerals like phosphorous and iron for healthy bones, skin, nails, hair and teeth. cashew nuts are great for making a variety of yummy things like nut milk, pesto, dips and vegan cheesecake – one of the reasons why Nature’s Wonders Baked Cashew Nuts are so popular.


You’ve probably been told all your life to eat fruits, and for good reason. The Health Promotion Board recommends two servings of fruit a day, or at least filling half your plate at each meal with fruits and vegetables as part of a balanced diet. Fruits are filled with fibre, antioxidants and compounds that help protect your heart, eyes and digestive tract. Fruits have also been proven to contribute in the prevention of stroke, certain diseases and cancers.

Try the new Nature’s Wonders’ Whole Dried Cranberries, which is addictively tart and sweet at the same time to perk up your taste buds. They’re a great source of proanthocyanidins, an antimicrobial and antiinflammatory flavonoid that prevents and reduces the effects of urinary tract infection. This same compound has also been shown to curb gum disease. If you’ve been feeling sluggish, cranberries will give you more energy by improving blood circulation and immunity.

Remember that no one fruit contains all the nutrients and vitamins you need, so be sure to consume a variety. Besides the Baked Cranberries, you can also switch things up by going for Nature’s Wonders Jumbo Golden Raisins, or snacking on the sun-dried figs in Nature’s Wonders’ Fruits and Nuts fusion


Nature’s Wonders’ high-quality, premium treats are perfect for busy women on the go. The products come in zip-locked and resealable packaging, so you can put them in your bag and enjoy a convenient, nutrient-packed snack at any time. All ingredients are sourced from the best places of origin and hand-picked for freshness and taste. The Halal-certified, wholesome bites are then processed and lightly baked under stringent internationally-recognised standards, with no added salt or oil. This helps to seal in natural flavour without unwanted calories or sodium.

Take your pick from more than 12 variants, available at all super/hypermarkets.