Avocado
Packaged snacks — crisps, bars, biscuits and savoury snacks — are among the supermarket categories most dominated by ultra-processed products. They are also among the easiest to replace with homemade alternatives, without giving up the convenience of having something ready to take with you.
Why snacks are a critical point
Snacks are often eaten when we are rushed, stressed or bored, situations in which food choices are less deliberate than for a planned main meal. This makes them particularly fertile ground for industrial products designed to be extremely appealing and easy to eat quickly, characteristics that encourage consumption beyond our actual energy needs at that moment.
Portioned nuts and seeds
One of the simplest alternatives is to divide a supply of unsalted nuts without added sugar — almonds, walnuts or hazelnuts — into small containers or reusable bags holding 20–30 g each, ready to take with you. This avoids buying individually packaged versions that are often salted or sweetened, while also reducing the risk of eating excessive amounts straight from a large packet without portion control.
Hummus and raw vegetables
Homemade hummus made with chickpeas, tahini, lemon and garlic takes just a few minutes in a blender and keeps in the refrigerator for several days. It provides an alternative rich in plant protein and fibre to industrial spreads. Paired with carrot, celery or pepper sticks, it becomes a complete, satisfying snack without ultra-processed ingredients.
Homemade energy balls and bars
Dates, nuts, seeds and a little unsweetened cocoa blended together and shaped into small balls — often called energy balls — provide a sweet alternative to packaged bars without added refined sugar or preservatives. They keep in the refrigerator for one to two weeks and can be batch-prepared at the weekend for the following week, fitting the meal-prep approach discussed elsewhere in this collection.
Boiled eggs and cheese cubes
An often overlooked snack is the simple combination of boiled eggs, which can be batch-prepared and refrigerated for a week, with a few cubes of mature cheese. Both are rich in protein, require no preparation when you eat them and provide greater fullness than snacks based mainly on refined carbohydrates.