Healthy Snacking

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Are you a serial snacker, or do you avoid snacking altogether? Snacking can be a tricky subject, with mixed opinions on its impact on health and wellness. However, we’re here to set the record straight! Snacking can be a healthy and essential part of a balanced diet.

In this post, we’ll explore the ins and outs of snacking, including when and how to snack, and provide you with some delicious and nutritious snack ideas. So, whether you’re a seasoned snacker or a snacking skeptic, keep reading to learn how to snack like a pro!

How to snack

When to snack

Here are some good reasons you might want to snack for:

Regulating blood sugar levels: Snacking can help regulate blood sugar levels, which is especially important for people with diabetes. Eating small, frequent meals or snacks throughout the day can help maintain stable blood sugar levels and prevent blood sugar spikes and crashes.
Fuel for physical activity: Snacking can provide a quick boost of energy to help combat mid-day fatigue or pre-workout exhaustion. Choosing healthy snacks that are high in protein and complex carbohydrates can help sustain energy levels for longer periods of time.
Supporting weight management: Contrary to popular belief, snacking can actually support weight management goals for some people. By consuming small, healthy snacks throughout the day, you can prevent overeating at mealtime and keep hunger at bay, reducing the likelihood of reaching for unhealthy, high-calorie snacks later on.
Meeting nutrient needs: Snacking can be a way to add essential nutrients to your diet, especially if you’re not getting enough through your regular meals. Choosing snacks that are high in fiber, protein, healthy fats, and a variety of vitamins and minerals can help ensure that you’re meeting your daily nutrient needs.

When NOT to snack

Here are some bad reasons to be snacking:

Emotional eating: Using snacking as a way to cope with stress, anxiety, boredom, or other emotions can lead to overeating and unhealthy habits. It’s important to recognize when you’re eating out of emotional need rather than physical hunger and find other ways to cope with your emotions.
Mindless snacking: Snacking without paying attention to what you’re eating or how much you’re consuming can lead to overeating and excess calorie intake. It’s important to be mindful of your snacking habits and choose healthy, nutrient-dense snacks in appropriate portions.
Eating for the sake of eating: Sometimes we eat simply because we feel like we should, without actually feeling hungry or in need of food, especially late at night. If you’re not feeling hungry or in need of energy, it’s best to avoid snacking and wait until you’re genuinely hungry to eat.
Eating unhealthy snacks: Consuming snacks that are high in sugar, unhealthy fats, and calories can lead to weight gain, poor nutrient intake, and a host of health problems. It’s important to choose healthy, nutrient-dense snacks and avoid unhealthy options as much as possible.

Tips for healthy snacking

Combatting unhealthy snacking can be challenging, but there are several strategies that can help:

Plan and prepare healthy snacks: Planning and preparing healthy snacks in advance can make it easier to avoid unhealthy options. Consider making snacks in bulk, such as roasted nuts or vegetable sticks, so that you can grab them when you’re feeling hungry.
Make healthy choices more convenient: Make sure that healthy snacks are easily accessible and visible in your home or workplace. For example, store fresh fruit on the counter or have pre-cut veggies in the fridge. This will make it more likely that you will choose healthy options over unhealthy ones.
Avoid keeping unhealthy snacks at home: If you don’t have unhealthy snacks in your home, you won’t be tempted to eat them. Instead, keep a supply of healthy snacks on hand, so that you have plenty of options to choose from when you’re feeling hungry.
Mindful eating: Pay attention to your body’s hunger signals and eat when you’re hungry, not just when you’re bored or stressed. Before reaching for a snack, ask yourself if you’re actually hungry or if you’re just looking for something to do.
Seek support: Enlist the help of family or friends to support you in your efforts to eat healthier. You can also consider seeking the help of a professional, such as a nutritionist or therapist, if you need additional support.

Portion control

Proper portion control is important when snacking to prevent overeating and ensure that you’re consuming an appropriate amount of calories and nutrients. Here are some tips on how to properly portion control when snacking:

Use smaller containers or plates: Instead of using a large bowl or plate, use smaller containers to limit the amount of snacks you consume. This will help you avoid mindlessly eating too much.
Pre-portion your snacks: Portioning your snacks ahead of time will help you avoid overeating. You can use small containers, bags, or snack-sized portions to control the amount of food you eat.
Read nutrition labels: Be sure to read the nutrition labels on the snacks you’re consuming to understand how many calories, fats, sugars, and other nutrients are in each portion. This will help you choose snacks that align with your health and dietary goals.
Avoid eating straight from the bag or container: Eating straight from the bag or container can lead to overeating. Instead, portion your snacks into a small dish or container to limit the amount you consume.
Listen to your body: Pay attention to your body’s hunger and fullness cues to determine how much you should be snacking. If you’re still hungry after a small snack, it’s okay to have a little more, but be sure to stop when you feel satisfied.
Choose nutrient-dense snacks: When snacking, it’s important to choose snacks that are nutrient-dense and provide the vitamins, minerals, and other nutrients your body needs. This will help you feel full and satisfied while consuming fewer calories overall.
Keep track of the amounts: Tracking the snacks you eat can help you understand how much you’re consuming and make adjustments as needed. Consider keeping a food diary or using a calorie tracking app to monitor your snacking habits.
Slow down and savor: Eating slowly and savoring your snacks can help you feel more satisfied with less food. Take your time and enjoy the flavors and textures of your snacks, and be mindful of your fullness cues.

Snack ideas

Here are some healthy, low carb, and generally high protein snack ideas:

Veggie sticks and hummus: Cut up some carrots, cucumbers, celery, or bell peppers, and dip them in some hummus for a crunchy and flavorful snack.
Hard-boiled eggs: Hard-boiled eggs are an easy and convenient snack that’s high in protein and low in carbs.
Greek yogurt with berries: Greek yogurt is high in protein and low in carbs, and when paired with fresh berries, it makes a sweet and satisfying snack.
Nuts: Nuts like almonds, walnuts, and pistachios are a great source of healthy fats and protein, and make for a quick and easy snack on-the-go.
Cheese slices and cherry tomatoes: Cut up some cheese into slices, and pair it with some cherry tomatoes for a tasty and low carb snack.
Guacamole with veggies: Mash up some avocado to make guacamole, and pair it with some sliced veggies like cucumbers, carrots, and bell peppers for a nutrient-dense and satisfying snack.
Tuna salad lettuce wraps: Mix some canned tuna with mayonnaise, and wrap it up in a lettuce leaf for a low carb and protein-packed snack.
Cottage cheese with sliced avocado: Cottage cheese is a good source of protein, and when paired with sliced avocado, it makes a creamy and satisfying snack.
Roasted chickpeas: Roast chickpeas with some spices like paprika or cumin for a crunchy and protein-packed snack.
Zucchini chips: Slice zucchini into thin rounds, season with some salt and pepper, and bake in the oven for a crispy and low carb snack.
Edamame: Boil some edamame pods and season with some salt and garlic for a tasty and protein-packed snack.
Cucumber and cream cheese bites: Slice cucumbers into rounds and spread some cream cheese on top for a crunchy and satisfying low carb snack.
Apple slices with almond butter: Slice up some apples and pair them with a tablespoon of almond butter for a sweet and protein-packed snack.
Smoked salmon cucumber bites: Cut cucumber into rounds and top with a small piece of smoked salmon and cream cheese for a tasty and protein-packed snack.
Kale chips: Season kale leaves with some olive oil and salt, and bake in the oven for a crispy and low carb snack.
Olives and cheese: Pair a serving of olives with a slice of cheese for a tasty and high-fat snack.
Tuna-stuffed tomatoes: Cut off the top of a large tomato, scoop out the insides, and stuff with canned tuna mixed with mayonnaise and some seasoning for a protein-packed snack.
Homemade trail mix: Mix together some almonds, cashews, pumpkin seeds, and unsweetened coconut flakes for a satisfying and low carb snack.
Stuffed celery: Fill celery sticks with cream cheese or almond butter, and top with some nuts or seeds for a healthy and flavorful snack.
Baked apple chips: Slice apples thinly and bake in the oven with some cinnamon for a sweet and satisfying snack.
Antipasto skewers: Skewer some cherry tomatoes, olives, cheese, and salami or ham for a tasty and protein-packed snack.
Deviled eggs: Mix hard-boiled egg yolks with some mayonnaise, mustard, and seasoning, and fill the egg whites for a protein-rich and low carb snack.
Pork rinds with guacamole: Dip pork rinds in homemade guacamole for a tasty and low carb snack that is high in healthy fats.

Fruits

Simply having some fruits around the house can be a very easy way to grab a snack and go. Keep in mind that fruits contain some natural sugars, which may be something you need to note if you are on a low-carb diet:

Berries: Berries such as strawberries, raspberries, blackberries, and blueberries are low in carbs and high in fiber, making them an excellent choice for a healthy and satisfying snack.
Avocado: Avocado is a fruit that is low in carbs and high in fiber, as well as healthy fats. It makes a great addition to salads, smoothies, or eaten on its own.
Coconut: Coconut is a fruit that is low in carbs and high in fiber, as well as healthy fats. It can be consumed as coconut water, coconut milk, or coconut flakes.
Kiwi: Kiwi is a fruit that is low in carbs and high in fiber. It also contains high amounts of vitamin C and other antioxidants.
Melons: Melons such as cantaloupe, honeydew, and watermelon are low in carbs and high in fiber, as well as vitamins and antioxidants.
Apples: Apples are a good source of fiber and are low in sugar compared to many other fruits. They can be eaten on their own, or paired with a protein-rich snack such as nut butter.
Grapefruit: Grapefruit is a fruit that is low in sugar and high in fiber, as well as vitamin C and other nutrients.

Nuts and seeds

Nuts and seeds are good snacks as well, or can be added onto meals to make them more filling. Keep in mind that nuts and seeds are quite calorie dense, meaning you need to control the amounts you’re eating more carefully:

Almonds: Almonds are a protein-packed and fiber-rich snack. They are also rich in healthy fats, vitamin E, and magnesium, making them a nutritious choice for satisfying hunger.
Chia Seeds: Chia seeds are a tiny powerhouse of nutrition, known for their high protein and fiber content. They are also rich in omega-3 fatty acids, antioxidants, and minerals like calcium and iron.
Pumpkin Seeds: Pumpkin seeds are not only delicious but also a great source of plant-based protein and dietary fiber. They are also rich in iron, magnesium, zinc, and antioxidants, making them a nutrient-dense snack option.
Hemp Seeds: Hemp seeds are an excellent plant-based source of protein, providing all essential amino acids. They are also rich in fiber, omega-3 fatty acids, and minerals like magnesium and iron.
Flaxseeds: Flaxseeds are rich in both protein and fiber, offering a dual benefit. They are also an excellent source of omega-3 fatty acids and lignans, which have antioxidant and anti-inflammatory properties.
Pistachios: Pistachios are a tasty and nutritious snack, packed with protein, fiber, and healthy fats. They are also a good source of vitamins and minerals like vitamin B6, potassium, and antioxidants.
Sunflower Seeds: Sunflower seeds are a crunchy snack option that provides a good amount of protein and fiber. They are also rich in healthy fats, vitamin E, magnesium, and other beneficial nutrients.