Let’s Talk About Snacks

Snacking has gotten an undeserved bad reputation– I think mainly because what most of us consider “snack foods” are the packaged, ultra-processed  flour and sugar-based items lining store shelves.

But all snacking really means is eating.  And if you’re hungry you should eat and that’s not a bad thing.

It’s what you choose to snack on that counts.

What do you want to look for in a snack?

1.  Balance.  Think of a snack as a mini version of a meal.  Aim for a mix of protein, fat and carbohydrate.  This combination helps promote the satisfaction, balanced blood sugars and sustained energy that you are looking for from a snack.  Produce (fruit or veg) plus a protein/fat source is a winning combo.  Or you can combine a carb like a whole grain with a protein and/or fat.  I’ll translate that into some examples below!

2.  More Whole Foods, Less Highly Processed.  Choose mainly nutrient-dense foods.  Snacks made primarily from white flour and/or sugar (candies, pretzels, cookies, crackers, etc) aren’t going to do a lot as far as providing nutrition, satiety and balanced energy, especially when eaten alone.

3.  Enjoyment and Pleasure!  Eating foods you love will resonate with your body as more fulfilling.  Even though I’ve listed balance and whole foods as what to think about when snacking, don’t totally restrict yourself from your favorite foods, even if they may not be the most healthful.  Try pairing them up in a way that gives you balance and promotes satiety.  Enjoy yogurt with a cookie, add almond butter to some crackers or use a collard green leaf to roll up deli meat.

Probably my all-time favorite snack.

Apple with peanut butter! 🍎➕🥜

My Favorite Snack Ideas:

• Fruit + nuts or nut butters (apple with peanut butter, banana with almond butter, orange with pistachios, grapes with walnuts, figs with macadamia nuts)
• Trail mix (dried fruit, nuts, seed, chocolate chips)
• Pitted dates with goat cheese or nut butter
• Lentil soup, black bean soup or chili
• Roasted chickpeas with baby carrots
• Raw veggies + hummus  (carrots, bell peppers, cucumber, cauliflower, broccoli, jicama, snow peas, tomatoes, celery)
• Yogurt with granola and berries
• Bars (RX, Lara, Aloha, Kind, Health Warrior, GoMacro, Perfect Bar)
• Smoothie (frozen fruit, yogurt, nut butter, cocoa powder, almond milk)
• Hard-boiled eggs Try hummus deviled eggs by mixing the yolks with hummus
• Avocado toast with egg and salsa
• Oatmeal with peanut butter and/or yogurt
• Apple slices with chicken salad
• Jerky with a fruit (or raw veggies)
• Bean salad (garbanzos, black beans, kidney beans, Italian dressing)
• Cheese with fruit (grapes, apple, pear, strawberries, mango, melon)
• Cottage cheese with fruit (pineapple, blueberries, raspberries)
• Whole grain crackers with cream cheese and sliced tomato
• Tuna pouch on cucumber slices, whole-grain crackers or toast
• Deli meat rolled in a collard or romaine leaf
• Green tea with dark chocolate or red wine with dark chocolate.   Ok, so there always has to be one that breaks the rules, right?  🙂

This one just makes you feel good.  🥰

And think of all the antioxidants….

Final Tip:  Take a moment to relax before you eat.  A good way to do this is to take a few deep inhales and exhales which will help you slow down.  Put away your phone.  Notice your food.  Chew well.  Feel gratitude for the food you have to nourish you.  Don’t forget that how you eat matters in addition to what you eat.  As I encourage everyone to do every time they eat, practice eating slowly, mindfully and enjoy every bite. ♥