Stock up on these snacks, so you don't get hungry in between meals!
You should consume snacks. Despite popular assumptions, snacking can be a terrific method to improve your overall health and help you maintain or even lose weight. Is that even possible? You'll receive greater enjoyment from your snack if you approach it like a mini-meal rather than mindlessly munching on a bowl of chips.
This will keep you satisfied until your next large meal.
"Snacks are a crucial element of a healthy, diverse diet," says Bucket List Tummy's Sarah Schlichter, MPH, RDN. "To begin with, they assist bridge the gap between meals by allowing people to avoid going too long without eating, which can help with energy levels, blood sugar balance, cravings, and meal overeating. Snacks are also an excellent way to get extra nutrients that may be missing from your meals."
It all comes down to picking the correct kind of food to eat. Your body will feel nourished and content, and you won't feel the urge to grab for the chip bag while you're cooking dinner if your snack comprises the primary parts of a meal that help you feel full—protein, fiber, and fat.
We talked to a few trained dietitians to develop a list of nutritious snack foods to keep on hand for when you're hungry. They suggest the following snacks.
1. Yogurt with Honey
"Because of the protein and helpful bacteria found in yogurt, low sugar, high protein yogurt with a drizzle of honey makes for a good snack," explains Maggie Michalczyk, RDN of Once Upon a Pumpkin. "The protein will keep you filled for longer, and the probiotics are good bacteria that our gut requires for good health. Honey may operate as prebiotics, which is essentially food for the good bacteria (called probiotics in the gut), therefore I recommend topping your yogurt with honey for an even more gut-friendly and delicious snack."
2. Nut and Fruit Butter
"Fruit is high in fiber, as well as vitamins, minerals, and antioxidants," Michalczyk explains. "Because of the healthful fat and protein in the nut butter, pairing it with it can help make this snack more satiating. Most fruits and nut butters are easily transportable, making them ideal for on-the-go consumption. Blueberries and almond butter, as well as banana and peanut butter, are two of my favorite pairings."
3. Trail Mix
"Snacks containing heart-healthy fat, protein, and fiber are my favorites. One of my favorite snacks is trail mix "According to Jinan Banna, Ph.D., RD, "I crave sweet snacks frequently, but I choose sweet snacks that are high in fiber and other nutrients to keep me satisfied."
4. Hummus
"Hummus is a great snack because it's high in protein, fiber, and vitamins and minerals. I like it in a variety of ways "According to Lisa Young, Ph.D., RDN, "I enjoy hummus with whole-grain crackers, as well as hummus with red peppers or carrots and roasted chickpeas."
5. Roasted Chickpeas
Are you a hummus skeptic? Roasted chickpeas may be the solution!
"Chickpeas are a wonderful source of plant-based protein and fiber," Michalczyk explains, "two elements that are necessary for satiety." "They have a lovely crunch from roasting, and you can season them with practically any spice combination for a tasty flavor. Another advantage is that chickpeas are inexpensive and can be found in almost any grocery shop. Drain and dry the chickpeas thoroughly before roasting for 25 minutes at 400 degrees with avocado oil and a seasoning of your choosing."
6. Chia Pudding
Shannon Henry, RD at EZCare Clinic, explains that a chia pudding snack has less than 200 calories. "Chia seeds are high in antioxidants that aid to reduce inflammation and enhance heart health, and they may be added to all sorts of diets."
Use our Customizable Overnight Chia Pudding to make a couple of jars of chia pudding. To add some extra taste, top with nuts and berries.
7. Nuts and Seeds
"Nuts and seeds are high in healthy fats and fiber, which help you stay fuller for longer," explains Young. "Increasing your consumption of heart-healthy omega-3 fatty acids (walnuts, flax seeds) can help your heart, brain, and skin. They also have vitamin E, which is an antioxidant."
8. Energy Bites
"Energy bites are the ideal grab-and-go snack," explains Mackenzie Burgess, RDN and Cheerful Choices recipe developer. "They give a good combination of fiber and plant-based protein for long-lasting energy, which I appreciate. Make your own personalized bites instead of buying store-bought ones. Combine rolled oats, nut butter, and any desired add-ins, such as micro chocolate chips, raisins, or coconut flakes."
9. Dark Chocolate
"Dark chocolate is a fantastic snack option," Henry says. "It includes flavanols, which help lower blood pressure and protect against heart disease."
While dark chocolate is a great (and healthful) treat, it won't feel as satisfying if you combine it with other foods. By serving it with something else, you may transform this sweet delicacy into a snack.
Always look for protein and fiber when in doubt.
According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, "the key to a successful snack is having a high fiber carbohydrate and protein to give you energy and help keep your blood sugar consistent." "Cheese and whole-grain crackers, Greek yogurt and fruit, and peanut butter on whole-grain bread are some of the greatest snack ideas. All of them are filling, blood sugar-balancing, and nourishing.
If you're searching for a complete snack on the run, almonds or pistachios are the way to go. They're a snack in one, high in fiber and protein."