There’s more to this couch-potato staple nowadays than wavy cuts and braai seasoning. Thanks to better-for-you ingredients (think popped or freeze-dried – even veggies), plus more protein, dietary fibre, whole grains, and healthy fats, off-the-bike snacking has become a lot less greasy. But with so many snack options, it’s tough to know what’s good and what’s not. So we happily munched our way through a host of new snacks to find out.
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Smart Snacking
Read Down Whole grains, vegetables, and other natural foods should be at the top of the ingredient list.
Count Ingredients The fewer, the better – unless all 20 are vegetables.
Sound It Out Ingredients that are hard to pronounce are usually additives, preservatives, and chemicals.
Avoid Trans Fats They raise bad cholesterol and lower good cholesterol.
Control Portions Stick to the serving size, and never snack right out of the packet.[/box]
Indiana Chip’ins
“A puffy, crispy, Doritos-like chip.”
WHAT’S GOOD Contains jalapeños, no artificial dyes or chemicals.
BENEFIT Jalapeños help combat post-exercise inflammation.
30g of chips = 570 kilojoules, 6.8g fat, 0.7g dietary fibre, 2.2g protein, 224mg sodium
Dip It Multigrain Nachos
“Sturdy corn chips with a mix of scattered seeds.”
WHAT’S GOOD No MSG, artificial flavourants or colourants; only salt and a mix of sesame, alfalfa, sunflower and flaxseeds.
BENEFIT The seeds add heart-healthy fats. Omega-3s in flaxseeds enhance bone density.
30g of chips = 600 kilojoules, 7.2g fat, 3.3g dietary fibre, 1.8g protein, 254mg sodium
Beigel Pretzels
“Baked not fried, with a crunchy and distinctly salty taste.”
WHAT’S GOOD No preservatives, and it’s a lower fat option.
BENEFIT Sodium promotes rehydration and helps replenish electrolytes after a hard ride.
30g of pretzels = 465 kilojoules, 1.3g fat, 2.1g dietary fibre, 3.7g protein,
330mg sodium
Fruit crisps
“Freeze-dried fruit – light, crispy and naturally sweet.”
WHAT’S GOOD 100% whole fruits, packed with antioxidants, low in fat and preservative-free.
BENEFIT Antioxidants protect against oxidative stress and muscle damage.
30g of crisps = 323 kilojoules, 0.5g fat, 6g dietary fibre, 2.3g protein, 48mg sodium
Vital Flavoured Mini Rice Cakes
WHAT’S GOOD Made of wholegrain brown rice and completely free from AZO dyes like tartrazine.
BENEFIT Whole grains provide B vitamins that help the body metabolise.
30g of rice cakes = 531 kilojoules, 3.4g fat, 0.9g dietary fibre, 2.1g protein, 246mg sodium
‘Seasonal Vegetables’ Crisps
“Chewy texture with a prominent veggie flavour.”
WHAT’S GOOD Veggies deliver immune-boosting vitamin A and are less fatty
BENEFIT Beetroot contains nitrate, which increases blood flow and reduces oxygen needs.
30g of chips = 551 kilojoules, 5.2g fat, 1.8g dietary fibre, 2.2g protein,
166mg sodium
DIY Dips
Spicy Red Pepper*
1 cup roasted red peppers, drained
¼ cup plain Greek yoghurt
2 cloves garlic, peeled
½ teaspoon smoked paprika
¼ teaspoon ground cayenne pepper
Dash salt and pepper
White Bean Garlic*
1 head oven-roasted garlic
1 400g tin white beans, rinsed and drained
3 tablespoons fresh lemon juice
2 tablespoons olive oil
Dash salt and pepper
*Combine ingredients in a blender and whirl