Last week we talked about Layer of Crap Syndrome, a common problem where people eat very healthy meals – with a layer of self-sabotaging junk-based snacks on top.

I gave you the “crash-free cookie” recipe – packed full of fibre and protein – for a cleaner, sweeter treat and lots of you made them Well done!

The thing is, sometimes we need to step away from the sweeter treats altogether. If we only think “sweet” when it comes to snacks, then no matter how healthy they are we will probably still overdo the sugary carbs.

This week I’ve been finding all the savoury treats I can, especially as one of my kiddos needs a little help in this department. She often says to me: “Mummy, help me eat less sugar!” It’s just so hard when it’s constantly around them.

In the moment it’s hard to say no to the sweet stuff. I’ve been teaching the girls that it’s easier to resist sugar if you anticipate an energy dip ie prevent yourself from starving. Because it’s when we feel ravenously hungry that it’s much harder to make a sensible decision.

I do actually think snacking can be healthy – but you have to know the difference between a small, blood-sugar balancing snack and a boredom-related snack. If it’s been a few hours since breakfast and it will be another two hours till lunch, then a quick snack is a good idea. But if you had lunch an hour ago, and find yourself in the kitchen because you need to stretch your legs from your desk and you’re looking for a small distraction from work (I am SO GUILTY of this)…. then that’s a negative! In that situation, a glass of water or a herbal tea with collagen is your best bet.

Anyway, here’s a list of the savoury things we came up with this week. They’re all easy to find and a great way to dilute the cookies (even the healthy ones). If you have any other healthy savoury snack ideas, please share them in the comments. You’re bound to help someone!

Savory snacks to dilute the sugar:

1. Baby tomatoes

The simplest of the bunch, baby tomatoes are so delicious and a little bowl of the red/yellow/green ones make a great snack (add a few nuts too for protein). I love them but Belle is having a hard time – she keeps trying them but it ends with a screwed up face! Keep trying kiddos, one day you will love them.

2. Hummus and raw veggies

It’s easy to over-do the hummus when kids are small. Once they are bored of it, it’s hard to revive interest. Especially once they have discovered Oreos etc! However, my kids enjoy trying different brands and the current favourite is Sabla (very smooth). BermyFresh also do an incredible job with their flavours, making it hard to get bored.

3. Saffron Road crunchy chick peas

Hiding in the nuts/bars section in Miles (opposite the wall of vertical freezers) you will find the Saffron Road crunchy chick peas. It’s best to get just the sea salt ones but the flavoured ones are still OK. These are great on their own or as part of a trail mix.

4.gimMe seaweed sheets

All the packaging drives me a little crazy but I do find these very handy for when the kids are feeling snackish, but dinner time is almost upon us! Try the sea salt version in olive oil. So good! And for any grown-ups with an underactive thyroid, these will give you a nice burst of thyroid-supporting iodine too!

5. Cold roast chicken

Roast a chicken for dinner and then use the leftovers for snacks. Although, Belle loves this so much, I have to roast a whole chicken just for snacks at the moment. Still, it’s easy to do – ten mins of prep and then just throw it in the oven. Makes the house smell amazing too!

6. Avocado – many ways!

Guacamole is my absolutely favourite but you don’t have to go to all the hassle. Just have half an avocado with sea salt, lemon and black pepper (eat it with a spoon) or have it mashed, with lemon and salt and pop it on some wholegrain toast. Chloe is loving guacamole with yellow peppers (tons of vitamin C) and blue organic corn chips these days.

7. Walnuts with sea salt and spicy pumpkin seeds

For a huge hit of brain-boosting omega 3, try walnuts and some pumpkin seeds too. I find that a tiny bit of salt on walnuts makes them way more delicious. Miles have Eden Organic spicy pumpkin seed snack packs (in the Nutrifit section by the check outs) and they are so delicious too. The little packs of tamari almonds and pistachios are also awesome.

8. Olive snack packs

Most grocery stores have tear and go snack packs which are good for the boat or beach. Otherwise a little bowl of olives at home is a great option.

9. SkinnyPop Popcorn

My girls LOVE microwave popcorn. We don’t do it often as I prefer organic kernels on the stove top. However they love their own bag for some reason and SkinnyPop is non-GMO and well-portioned.

10. Organic edamame

I’m not a fan of any processed soy, but organic edamame is a different kettle of fish and it’s fun to pop them out of the pods. We steam them and have them with lime and sea salt. So good!

Catherine Burns is a qualified nutritional therapist. For more details: www.natural.bm, 505-4725, Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram