Our Registered Dietitians have put together some general tips to follow when planning out your daily meals, along with some of their tried, tested and true snack combos to keep you satisfied and nourished!
Many people enjoy eating between meals. Food is a pleasure. But food is primarily our fuel. Snacks can be part of a healthy eating pattern. They can help you get important nutrients, keep you energized and satisfy your hunger between meals.
The benefits of snacking when done right, can contribute to intakes of much-needed nutrients, help curb appetite, and possibly help control weight.
Protein and fiber and the two key nutrients responsible for keeping you full and energized until your next meal.
What is a snack?
The size and calorie allotment of a ‘snack’ will be different for everyone depending on their nutritional requirements, body size, activity level and set fitness goals. Here are a few general tips to use when preparing and planning out your snacks.
- ADD FIBER: Try to include a vegetable or fruit with each snack. Wash vegetables and fruit ahead of time so they are quick and easy to grab when you are hungry. Cut up vegetables and store them in smaller containers in the fridge.
- PORTION CONTROL: Try not to eat straight from large packages or containers. Portion out a smaller amount instead. You would be surprised how quickly handfuls can add up.
- PORTABLE: If you live a busy lifestyle, pack snacks in your bag for when you are on the go. Travel-friendly ideas include roasted chickpeas, nuts and seeds, and fruits and protein bars. Easy, non-perishable and portable is best.
- HYDRATION: You can sometimes mistake hunger for thirst. Stay hydrated throughout the day, and make water your drink of choice
- MINDFULNESS: Be mindful when you snack. Take time to eat without distraction and notice when you are hungry and when you are full. The point of a snack is to prevent yourself from getting ravenous before your next meal.
- EFFICIENCY: No one wants to waste time or food. After meals, package leftovers into smaller “snack” sized containers, and store them in the fridge or freezer. Prepare in bulk and then portion out snacks for the week. An example would be placing nuts in plastic zip-locks, hard-boiled eggs, protein pancakes or yogurt and berries into containers for grab and go.
OUR REGISTERED DIETITIAN’S TOP 5 SNACKS
- Avocado on Sprouted Toast
Top a slice of sprouted bread with fresh sliced avocado for a rich source of fiber to help with weight loss and reduce the risk of disease. Avocado is a healthy unsaturated fat and a great alternative to butter. Avocados are full of essential vitamins and good fats that promote healthy cholesterol levels and weight loss. Add an Omega-3 egg or smoked salmon for an extra boost in protein.
- Greek Yogurt With Berries
Stir fresh or frozen berries into low-fat, no sugar added Greek yogurt. Plain Greek yogurt contains vital nutrients, probiotics and whey protein. Probiotics improve digestion, increase good gut bacteria, and promote normal pH levels in the body. You can also add some nuts or seeds for additional proteins and fats.
Tip: Don't drain off the liquid collecting at the top of the yogurt container. It is whey protein, essential for muscle building. Stir it in before you scoop out your serving.
- Hard-Boiled Eggs
Eggs are so easy and cheap! They are rich in protein, B vitamins, and choline. Eggs contain essential nutrients linked to a lowered risk of heart disease. Try making them into egg bites by adding some feta and spinach for an even tastier version of a hard-boiled egg with some additional fiber.
- Raw Nuts
A small handful of raw almonds is the perfect on-the-go superfood. Nuts like pistachios, almonds, and walnuts supply healthy fats for optimal fitness. Eating raw nuts provides good fats and fiber shown to reduce the risk of heart disease. And, if you need a little more to keep you going till lunch or dinner, you can throw in an apple or your favorite piece of fruit.
- Cottage Cheese With Pineapple
Cottage cheese with diced fresh or canned pineapple (in natural juices). Cottage cheese is high in milk protein, which can help reduce body fat and increase muscle mass. Cottage cheese also contains probiotics, which improve digestion and increase good gut bacteria. The enzyme bromelain, found in pineapple, can improve the digestion and absorption of the protein in cottage cheese.
Here are another 10 Healthy Snack Ideas for you to try:
- Yogurt and chopped fresh fruit sprinkled with nuts or granola
- Homemade Protein muffins or Protein Balls
- Rice Cakes with almond butter and banana
- High Protein smoothies with fruit and nut butter
- Energy bites made with dates and nuts
- High fiber cereal topped with chopped fruit and skim or nut milk
- Cut up vegetables with hummus or a yogurt-based dip such as tzatziki
- Celery sticks or cucumber rounds topped with tuna salad
- Carrot sticks, whole-grain crackers and cheese
- Salsa or guacamole with homemade chips from whole-grain pita or tortilla
Regardless of your goals or your lifestyle, there is always a way to stay on track.
As you can see there are a ton of easy, healthy, tasty options for you to snack on between meals.
Book a call with our Wellness Coordinator to learn more
