Do you love a good snack? I sure do!
While snacking on things that aren't everyday foods can sometimes lead to bad habits, eating healthy snacks has a number of health benefits.
These are increasing your nutrient intake, helping to sustain your energy levels, helping your body recover from exercise, and can help aid in weight control if you've been told to do so by your doctor or dietician.
Keep reading to find out what a healthy snack should have in it in order to keep you satisfied, as well as 4 healthy snack ideas you can make at home.
How to snack healthy
The 3 things you should always eat together to guarantee satiety are protein, fiber, and fat. This is when you're snacking, as well as at every meal.
Snacks should be between 150-300 calories depending on your dietary needs, how hungry you are, and how close your next meal is. If you know you're going to be eating your next meal within the next hour or two, aim for a snack with a lower calorie count.
Portion your snack into a small bowl or into your hand depending on the level of mess. This will help limit any over-snacking. Also, make sure to eat until you're satisfied to avoid having to go back to the pantry again.
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Click the image to the right to download my FREE Hand-y Portion Guide!
Healthy snack recipes
Here are some healthy snack ideas that have the 3 macronutrients mentioned above. If you don't have time to prepare snacks such as these you can make sure you have things on hand like fruit, nut butter, and hummus to quickly whip something up.
-2 cups chickpeas, drained and dried
-1 Tbsp olive oil
-2 Tbsp garlic powder
-1 Tbsp chili powder
-1 Tbsp red pepper flakes (these will add some heat but are completely optional)
-1/2 Tbsp salt and pepper
-Preheat oven to 350F
-Drain, rinse, and dry chickpeas in a tea towel. Remove any loose skins.
-Toss dried chickpeas in a bowl with the remaining ingredients. Transfer to a cookie sheet or baking tray.
-Bake for 45-50 minutes, stirring every 10.
Nut and seed fat bombs
-1 cup unsalted almonds
-1 cup unsalted sunflower seeds
-3 Tbsp cocoa powder
-2 Tbsp sweetener of choice (monk fruit, sugar, etc)
-1 tsp cinnamon
-1/2 cup coconut oil, melted
-Add all dry ingredients to a food processor. Process until everything is chopped very small and everything is mixed well.
-Slowly pour in coconut oil while mixing.
-Scoop mixture into a cupcake-lined muffin tin. The mixture will be thick. Freeze.
Makes 12 bombs.
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1 cup unsalted almonds
1/2 cup unsalted sunflower seeds
1/2 cup unsalted pumpkin seeds
1/2 cup dried unsweetened fruit (I used cranberries for this batch)
1/4 cup flax seeds
1/4 cup chia seeds
1/4 cup hemp hearts
1/4 cup real maple syrup
1 Tbsp coconut oil, melted
-Chop all dry ingredients in a food processor until you’ve reached how big you want your pieces.
-Mix wet ingredients into dry ingredients. Spread into a thin layer on a parchment-covered baking sheet.
-Bake at 350 for 30mins, stirring every 10.
-Let cool and break apart before eating. This can be stored in a container in your pantry for up to 2 weeks. Makes 8 servings.
Avocado chocolate pudding
-1 medium ripe avocado
-3Tbsp unsweetened cocoa powder
-3Tbsp sweetener of choice (monk fruit, sugar, etc)
-5Tbsp milk of choice (cow or nut)
-Optional toppings like nuts, granola, or shredded coconut (this will add fiber)
-Cut your avocado into chunks and put it either in a food processor or a mixing bowl
-Add the cocoa, sweetener, and milk
-Blend or mash/whip with a fork until smooth
-If you're adding toppings add them after everything is blended
Refrigerate and serve cold! Makes 2 servings.
Happy snacking, team!
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