Are you in need of some serious snack inspiration? It’s a very popular question I get from clients all the time: What are some healthy snacks that will keep me on track with my goals, and what should I look for? It can be confusing as you browse the supermarket and see thousands of items with fancy labels with so-called health claims. With snacking, we want to get back to basics and keep it simple, as in going for whole foods that are filled with fiber and nutrition to keep you energized, light and nourished until your next meal.

KEEP IT SIMPLE, YET DELICIOUS

Looking for foods with the least amount of ingredients is a good rule of thumb when looking for a healthy snack, or better yet, foods without a label like fresh fruits and vegetables. For example, pairing a natural peanut butter (ingredients: peanuts, sea salt) or raw almonds with some sliced apple or dates, which are packed with fiber, vitamins and minerals.

BALANCE

Keeping your snack balanced, as in pairing a carbohydrate with a protein or fat, helps to stabilize blood sugars and keep you more satisfied until your next meal. Snacking on just carbohydrates will likely keep you reaching for more. An example of a balanced snack would be some brown rice bread or ezekiel (sprouted whole grain) toast with avocado, lime, and raw honey on top (this tops the list as one of my favorite go to snacks!). The mixture of fat and carbohydrate keeps you fuller, longer and well energized. This also helps to prevent extreme hunger at your next meal, which usually leads to overeating!

SMOOTHIE YOUR SNACK

A great way to stay on track with your health goals while enjoying something totally satisfying and delicious is to make a smoothie. This is a great way to practice balanced snacking by adding carbs (fruits and veg), protein (nuts, plant powders, or whey), and fats (tahini, peanut butter, avocado, – these are some examples, but you want to choose just one!). As a snack, I generally like to suggest making a smaller smoothie than you would for a breakfast or meal replacement to reduce your caloric intake. Smoothies are a great way to increase your fruit and vegetable intake if that’s something you struggle with, as their very nutrient dense.  I love getting clients to try spinach in their smoothies, and  they come back saying they love it! Spinach has a very mild flavor that is masked by fruit. This is a great way to improve digestion if that’s something you aren’t regular with. Some of my favorites are my Ravishing Red Smoothie bowl and the Green Vegan Protein Shake.

I get a lot of questions about how many snacks to have throughout the day, and the best answer is to just listen to your body. Generally if you are having balanced, nutritious meals throughout the day, you naturally will  be satisfied with 2-3 balanced snacks between meals.

ON THE GO

Having healthy snacks with you on the go also makes it easier to make these healthy choices, for example some freeze dried fruit with nuts, low sugar nut bars or all natural fruit and nut bars (such as Lara bars and low sugar Kind bars), roasted chickpeas (recipe to come soon!), homemade trail mix (with nuts, coconut, seeds, raisins), nut butter packets (such as Justin’s), and of course fresh fruits and vegetables when able! Greek yogurt is also a great portable snack, when low in sugar! There are many varieties now that offer low sugar options, either plain or sweetened with stevia. These are great to pair with some berries and nuts. I always encourage adding herbal tea or in general just staying hydrated throughout the day so you may find this pairs well with your snack to keep you fuller, too!

Some of my favorite go-to healthy snacks:

• Banana, apple, or dates with natural almond or peanut butter
• Pear with tahini
• My delcious Cocoa and Oat Energy Bites
• carrots and hummus
• spicy roasted chickpeas
• Smoothie with 1/2 banana,  raw cacao powder, raw honey, 2 tbsp. walnuts with unsweetened almond, coconut or cashew milk
• Any other delicious green smoothie!
• whole grain toast with avocado and greens, or with almond butter and sliced strawberries or mashed raspberries
• Fresh berries and walnuts
• Brown rice/seed based crackers (such as Mary’s Gone Crackers) with natural nut butter and apple butter (apple puree)
• Popcorn popped with olive oil (such as Pipcorn) or air popped popcorn sprinkled with nutritional yeast (contains protein and B vitamins) and garlic powder

So..

What are your favorite go-to healthy snacks? I love hearing new ideas and ways to enjoy healthy food! Tag #freshplates with your creations and comment below!

If you’d like a more individualized approach to assess your needs and health goals, contact me for nutrition counseling!

*I did not receive endorsements for any of the brands mentioned, all were purely based on my opinion and favorites!