The Health Food Aisle Trap: What Healthy Snacks Really Look Like

You know that aisle in the supermarket that makes you feel like you're doing something good for yourself?
The one with the earthy packaging, words like natural, high protein, and gut-friendly plastered all over it?

Yeah. That aisle.

Here's the truth: a lot of what's in there isn't all that different from regular snacks - just better marketed and usually way more expensive.
It's what I call the "health halo trap."

When something's labelled "high protein" or "natural," we automatically assume it's healthy - even when it's not.
So you end up eating those and your regular treats, thinking it somehow "doesn't count."

Let's pull back the label and look at what's really going on.

The Protein Ball Illusion

They sound so virtuous, don't they? Protein balls.
But a lot of the fancy ones with caramel or ganache fillings are up to 30% sugar — that's basically dessert in activewear.

And to make things worse, many use cheap protein isolates or sugar alcohols that can leave your gut feeling awful.

A Smarter Swap

Make your own at home with nuts, dates, chia seeds and a scoop of Plant Protein & Super Greens for real nutrition that actually satisfies you.

They take 10 minutes to prep and taste amazing - plus, no mystery ingredients.
You can find my quick 10 minute protein ball recipe here.

Protein Cookies: Not the Win They Seem

Here's another one that gets me — "protein cookies."
They sound healthy, but many are still loaded with syrups, gums, and sugar substitutes that your gut doesn't love.

Sure, they have protein — but they also have a laundry list of ingredients you can't pronounce.

A Better Option

Try a few handfuls of almonds and a square of dark chocolate, or whip up my choc oat protein slice recipe when you want something more indulgent but still made from real ingredients.

Or, for something quick that actually fills you up, a smoothie with Plant Protein & Super Greens gives you the same satisfaction as a cookie — minus the crash.

"Natural" Sweets and "Guilt-Free" Gummies

This one always makes me sigh.
Those better-for-you lollies with cute branding? They're often just flavoured tapioca starch - still sugar, just dressed up differently.

Some of them cost over $90 a kilo — for what's basically flavoured jelly.

A Better Way

If you're craving something sweet, make a cacao smoothie or a quick chocolate chia pudding with almond milk and a scoop of Alkalising Super Greens for a nutrient boost.
You'll get the same satisfaction and the nutritional payoff.

Dried Fruit: Good, But Still Sugar

Dried fruit has its place - it's full of fibre and micronutrients - but when it's sold as a "snack alternative," it's easy to forget that it's still concentrated sugar.

Try This Instead

Apple or pear slices with nut butter, or combine dried fruit with a fat source like cheese or nuts or seeds
The protein and fat help balance your blood sugar so you stay satisfied instead of spiking and crashing.

The Real Snack Heroes: Simple, Savoury, and Satisfying

Let's be honest — not every snack needs to be fancy or complicated.
Sometimes, the best options are the simplest.

Here are some underrated real-food snacks that actually work:

Simple Base + Nutritious Toppings

• Peanut butter + sliced banana on whole grain toast
• Avocado + seeds (pumpkin, sunflower, hemp) on sourdough
• Sliced tomato + cheese on rye bread
• Corn thins with hummus and cucumber
• Rice cakes with almond butter and berries
• Rye crackers with cottage cheese and herbs

Quick Savoury Options

• Hummus with veggie sticks: carrots, cucumber, celery, or capsicum
• Cottage cheese with cherry tomatoes and black pepper
• Greek yogurt with cucumber, dill, and olive oil
• Boiled eggs: a true old-school classic. High protein, portable, and filling
• Sliced ham off the bone or turkey breast: wrap around cheese or avocado for a balanced bite
• Cheese cubes with apple slices
• Olives with feta and cherry tomatoes

Sweet & Simple

• Apple slices with almond butter
• Banana with tahini and cinnamon
• Greek yoghurt with berries and nuts
• Dates stuffed with almond butter
• Frozen berries full of fibre & vitamins
• Dark chocolate (2-3 squares) with nuts

Grab & Go

• Nuts and seeds: high in good fats and fibre. Watch portion sizes — a small handful is perfect
• Trail mix (nuts, seeds, dried fruit)
• Energy balls (homemade - see recipe below)
• Jerky (beef, turkey, or plant-based)
• Seaweed snacks
• Roasted chickpeas

When You Want Something More Substantial

Smoothie bowls: perfect for a more filling snack or breakfast. Add a source of protein (Plant Protein & Super Greens, Greek yoghurt, silken tofu), extra fibre (berries, chia seeds), leafy greens (spinach, kale), and healthy fats (avocado, nut butter) for a complete meal.

Try my green smoothie bowl or protein pancakes for a satisfying snack-meets-meal.

Psst... Plant Protein & Super Greens already has protein, fibre, greens, and healthy fats built in - it's like an all-in-one shortcut!

Healthy Protein Breakfast Bars

Perfect for breakfast on the go or when you need a portable snack - these bars are packed with protein and keep you full.

Ingredients:
• 2 mashed bananas
• 1 egg
• 1 cup rolled oats
• 1/4 cup Plant Protein & Super Greens
• 1/4 cup pepitas
• 1/2 cup plant milk
• 1 tsp baking powder
• 1 tsp cinnamon (optional)

Method:
Combine all ingredients and bake in a lined baking tray at 180°C for 25 minutes. Slice and enjoy!

Makes: 8-10 bars

So What Does a Healthy Snack Look Like?

Here's my quick cheat sheet:

✅ Keeps you full for at least an hour (not five minutes)
✅ Contains protein or fibre (ideally both)
✅ Doesn't spike your energy then crash it
✅ Makes you feel good — not guilty

Pro tip: Pair protein with fat for lasting energy - this combination slows digestion and keeps your blood sugar stable, so you stay satisfied longer instead of crashing.

When Convenience Matters (Because, Let's Be Real…)

Look, some days you just don't have time to prep hummus or boil eggs.
When I'm really pressed for time, I'll add my blends to smoothies or just stir them into water.

Don't overthink it — real food, simple combinations, and what works for your day.

If you're not sure where to start with healthier eating in general, I created a quick quiz to help you figure out what approach might work best for your lifestyle and goals.

👉 Take the 2-minute quiz and find your perfect approach

Final Thoughts

The health food aisle is designed to confuse you — but once you learn to see past the "natural" labels and "healthy" claims, it's easier to make choices that actually help your body.

Because real health isn't found in a fancy packet -
it's in the small, simple, real-food choices you make every day. 💚