Wk17 Spring Nourish and Thrive Meal Plan
The $3 Chocolate Bar vs. The Snack That Loves You Back
I hear it all the time… “Mid-morning and mid-afternoon I end up reaching for a chocolate bar or muffin because I need a sugar hit — a pick-me-up — just something to get me through.”
You say it’s easy. You say it’s cheap.
But is it really?
Let’s break it down 👇
🍫 The average chocolate bar weighs about 50g and costs around $3. That’s $60 per kilo.
🧁 Your muffin? About 150g for $7. That’s $46 per kilo.
Now… let’s compare that to real food.
Fruit — Nature’s Perfect Treat
Fruit, on average, costs $6–$10 per kilo.
It’s sweet (to satisfy that craving).
It’s juicy. It’s satisfying.
And unlike that chocolate bar, it gives back — feeding both you and your gut.
Fruit is one of the best gifts you can give your body. It provides an abundant source of fibre, which promotes the growth of beneficial gut microbes by acting as prebiotics. Beyond that, the bioactive compounds in fruit actively manipulate your microbiota — helping to reverse dysbiosis, increase beneficial bacteria, and improve their function.
Here’s what the research tells us:
“It has been estimated that the consumption of 500–800g/day of fruits and vegetables would avoid over 5.6 and 7.8 million premature deaths annually — a 30% reduction in coronary heart disease, 28% in stroke and cardiovascular disease, and 14% in total cancer risk.”
That’s a pretty compelling reason to pack two pieces of fruit daily and enjoy the benefits! 🍎🍌🍑
Nuts — The Crunch That Keeps You Strong
Yes, nuts are more expensive per kilo — around $20–$40 — but still cheaper than your chocolate bar or muffin (and infinitely better for you).
Nuts are nutrient-dense powerhouses filled with…
Healthy omega 3, 6, 7 and 9 fatty acids
High-quality protein
Fibre
Vitamins and minerals
Phytosterols and phenolic compounds
Thanks to this unique nutritional makeup, nuts deliver powerful benefits…
✅ Lower cholesterol
✅ Reduce inflammation
✅ Protect against oxidative stress
✅ Support blood sugar balance
And contrary to what many believe, eating nuts won’t make you gain weight — in fact, research shows the opposite…
“Regular nut consumption is unlikely to contribute to obesity and may even help in weight loss.”
Even more fascinating — nuts naturally inhibit intestinal α-glucosidase, an enzyme that breaks down carbohydrates. This means they help slow glucose absorption in the gut, smoothing out blood sugar spikes and keeping you feeling full and energised for longer.
And for your brain?
“Daily raw, unsalted nut consumption (0 to 3 or more handfuls) was significantly associated with a 12% lower risk of dementia.” 🧠
Your Easy, Nourishing Snack Formula
Here’s how to make it simple and sustainable…
Choose 14 pieces of fruit for your week — two per day for your morning and afternoon snacks.
Pair each piece with a handful of raw, unsalted nuts.
Mix it up — choose one nut variety per snack, or blend a few together (almonds, walnuts, cashews, macadamias, Brazil nuts).
And that’s it. No packaging, no preservatives, no hidden sugars or emulsifiers — just clean, real food that truly nourishes your body and brain.
It’s the easiest, cheapest, and healthiest way to tick both the sugar and fat boxes — while actually supporting your gut health and longevity.
So next time that 3 p.m. slump hits… skip the chocolate bar.
Reach for the snack that loves you back. ❤️
With (gut) love, Nat 💚
P.S. Share a photo of your Fruit ‘n’ Nuts snack in the Gut Health Circle with your thoughts💭 about what I’ve talked about herein.
👉Download your Nourish and Thrive Meal Plan HERE … And remember, there’s a step-by-step video showing you how to get the very best out of your meal plan plus there’s a shopping list template there too, check it out here
