This nut and seed mix recommended by a dietician boosts energy and concentration

Finding the ideal snack between two meals is often a real headache. What should you put in your bag to last until the next meal without splurging on products that are too sweet or not very nutritious? Dietician Nathalie Majcher, known as Dr Bonne Bouffe, recently shared her favorite snack on Instagram. This mix of nuts and seeds combines practicality with nutritional benefits.

A snack validated by a nutrition professional

Nathalie Majcher regularly shares her dietary advice on social networks. The author of several books, including The 12-Week Food Rebalancing Program, published in January 2025, and Un mois pour se libérer du sucre, published in February 2026, she assists many people in their efforts to eat better.

On April 20, on her Instagram account, the specialist unveiled what she calls her “dietician’s super-snack”. This snack accompanies her on her travels and during her working days. For weekends and commutes, she uses it for energy and its anti-fatigue action. At the office, this snack supports her concentration and memory.

“It’s always in my bag”

A blend designed for its nutritional value

The dietician describes this preparation as a snack that’s both practical and delicious. But it is above all its nutritional value that attracts attention. Each ingredient has been selected for its specific contribution. It’s not just a random mix of ingredients bought off the shelf.

Nathalie Majcher insists that this combination meets a number of everyday needs. Whether you’re going through a stressful period or want to keep your energy stable, this snack can be a relevant option.

Detailed composition of this anti-fatigue snack

In her little bag, the dietician gathers together several varieties of nuts and dried fruit. Almonds provide calcium, a mineral often lacking in the modern diet. Cashews provide magnesium, a nutrient the specialist deems ideal for fatigue and stress.

Brazil nuts are rich in selenium. This mineral has a beneficial effect on the thyroid gland. Walnut kernels complete the mix thanks to their omega-3 content. These fatty acids are good for cardiovascular health and the brain. Finally, hazelnuts provide vitamin E.

• Almonds for calcium
• Cashew nuts for magnesium
• Brazil nuts for selenium and thyroid health
• Walnut kernels for omega-3s
• Hazelnuts for vitamin E

A touch of sweetness with dried fruit

To add a gourmet dimension to this snack, Nathalie Majcher includes dates. These are a good source of iron. Goji berries complete the preparation thanks to their rich antioxidant content. This combination makes for a balanced snack that also satisfies sweet cravings.

This blend can be prepared in advance and stored easily. You can take it with you to work, on a trip or on a hike. Its practicality makes it an everyday ally for those looking for an alternative to industrial snacks.

How to eat this snack every day

The dietician recommends eating this mixture by the handful. The ideal portion is around 30 grams a day. This quantity allows you to enjoy the nutritional benefits without excess calories. A handful is usually enough to quell a mid-morning or mid-afternoon hunger.

Nathalie Majcher explains that this snack can be eaten on its own. You can also accompany it with something sweet such as fruit or cake. A yoghurt or fromage blanc is the perfect complement for a more substantial snack.

Adapt this snack to your needs

This blend adapts easily to different situations. If you’re going through a period of intense stress, cashews and their magnesium can help. To support your concentration during a busy day at work, walnut kernels and their omega-3s are particularly suitable.

You can personalize the proportions to suit your preferences. Some people prefer almonds, others hazelnuts. The important thing is to maintain the diversity that makes this snack so nutritionally rich. This snack is a simple way to incorporate a variety of nutrients into your daily diet.

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