Delicious and Healthy Snack Ideas to Keep You Feeling Well
We all know that feeling—when 3pm rolls around and we want nothing more than to dive head-first into our nearest stash of snacks. But the perfect mid-afternoon treat isn't always easy to find!
So often, snacks are guilty pleasures that offer short-term satisfaction but can leave us feeling groggy and unsatisfied in the long run. The good news is that snack time doesn't have to be a guilty pleasure. You can find a snack that not only satisfies your taste buds, but also nourishes your body and boosts your energy levels.
In general, when thinking about snacks, you want to think about something that is not only healthy, but leaves you feeling satisfied. Prioritize clean protein, then fiber and micronutrients (vitamins and minerals). This will fill you up faster, so you need less food to feel full, curbing overeating.
Low Carbohydrate Snacks
Carbohydrates are often portrayed as “bad” for your body, but not all carbs are created equal. Carbohydrates are essential for a healthy body. The body uses them to make glucose, which is then used as energy in the body. The type of carbohydrate, however, is important, as it is not the amount of carbohydrates you eat that matters, but the quality.
Unhealthy carbohydrates include added sugars (sodas and juices), refined carbohydrates (flour and rice), and anything highly processed, like cookies.
Healthy carbohydrate sources:
Seeds and nuts: A handful of almonds, walnuts, sunflower seeds, or other nuts and seeds offers a great source of energy and healthy fats. Opt for unsalted varieties to reduce sodium intake.
Hard-boiled eggs
Un- or minimally-processed whole grains like barley, quinoa, or bulgar
Beans or other legumes like chickpeas
Veggies and fruits
Heart Healthy Snacks
Heart health is super important, especially here in the U.S. where heart disease is the leading cause of death. Eating heart healthy foods can help prevent heart disease. This means cutting down on foods that have saturated (or “bad”) fats, like fats from meat and dairy. Instead, try leaner cuts of meat and lower fat milk. Limiting sodium intake is also important for a healthy heart. Opt for low sodium options at the grocery store, and try to avoid pre-made sauces that will have a high salt content.
Trail mix: Mix your favorite nuts, seeds and dried fruits for a delicious and easy snack that can travel with you. Almonds, walnuts and cashews offer unsaturated (or “healthy”) fats, while pumpkin seeds and sunflower seeds contain a variety of vitamins and minerals. Throw in some raisins or dried cranberries for a boost of antioxidants.
Hummus: Have a craving for something savory? Dip celery sticks, carrots or whole grain crackers into hummus for a satisfying snack that is packed with protein.
Fruit smoothies: For a sweet treat, blend together your favorite fruits with almond or coconut milk for a nutrient-packed smoothie without the added sugars (another thing to avoid for heart health!) found in many store-bought versions. Add some leafy greens like spinach or kale, or just freeze dried microgreens, for an extra vitamin boost.
Dark chocolate: Just because something tastes indulgent doesn't mean it isn't good for you! Dark chocolate contains flavanols which can help lower blood pressure and has antioxidants that help ward off chronic diseases. Look for dark chocolate over 70% cocoa content to get the most health benefits.
Low Cholesterol Snacks
You’ve probably heard of cholesterol as something bad that your body produces. The reality is that the body needs healthy cholesterol (HDL) to make vitamins and other hormones and build cells. The problems with cholesterol happen when you have too much (LDL), or too little HDL.
Cholesterol is made in the liver, and it circulates through your blood. It’s a waxy substance, so when you have too much, it sticks to your arteries and hardens, and makes it more difficult for blood to circulate. High cholesterol is one of the main controllable risk factors for coronary heart disease, stroke, and heart attack.
Though your liver makes cholesterol, you can also get it from meat, poultry, and dairy products. Stick to those heart healthy snacks, and your cholesterol won’t be an issue.
Snacks for Diabetics
Diabetes is a health condition that affects how your body breaks down food into energy. Usually, when your body digests food, it breaks it up into glucose (sugar), and feeds it into the bloodstream. When your blood sugar goes up, the pancreas releases insulin which enables the sugar to get into your cells so you can have energy. People with diabetes have trouble producing insulin, or using it efficiently, or sometimes their cells are resistant to insulin.
Part of managing diabetes, in addition to taking medication, is carefully monitoring diet. If you or someone you love is diabetic, snacking on healthy foods can be tricky. But with a bit of creativity, there are plenty of tasty and nutritious snack options that should fit in with your diabetes management plan.
Here are a few ideas to get you started:
Fresh vegetables such as carrots, celery, and cucumbers dipped in hummus, guacamole or cottage cheese
Baked apples sprinkled with cinnamon and nutmeg
Raw nuts such as almonds, pistachios or cashews
Plenty of high-fiber fruits like apples, pears and oranges
A handful of olives
Unsweetened Greek yogurt topped with fresh berries
Low-sugar smoothies made from almond milk, spinach and frozen fruit or freeze dried vegetables
Sugar-free energy balls made from rolled oats, almond butter and dark chocolate chips
Remember—for these snacks to really count toward good nutrition, watch your portion sizes. But if you stick to low-carb snacks that don’t spike your blood sugar levels too quickly or dramatically – then you’ll be well on your way to feeling nourished without compromising your health.
Having healthy snacks at the ready can help to ensure that you stay well-nourished throughout your day. With an abundance of options to choose from, you’re sure to find something to suit your taste and ensure that you reach your wellness goals. Whether it's snacking on fruit and vegetables, baking your own nutritious snacks, or getting creative with microgreens, you're sure to find something healthy and tasty to help you keep going.