SMART SNACKIN'

I constantly get asked “What are some healthy and filling snacks?”

Although snacking can sometimes get a bad rep, when it is done in moderation and with a conscious effort to make healthy choices, it can be a very important addition to a healthy lifestyle.

Depending on your schedule, appetite, and lifestyle, snacking can help you reach your goals. If you are someone who tends to under eat, feel uncomfortable after eating a larger meal or forgets to eat throughout the day (which catches up to you at night and you feel like you want to devour everything in sight), then incorporating healthy snacks into your daily routine is essential.

Then there’s the individuals who could never imagine forgetting to eat and could snack all day (this is my category), and those who want to find snacks that satisfy their hunger, so they are not shoveling the entire container down and still looking for more.

Which ever category you fall into, the next time you are in search of a snack, consider if it has these two things.

PROTEIN

Protein promotes greater satiety than carbohydrates and fat.

Satiety, meaning the feeling or state of fullness. Making sure all of your meals and snacks include protein can help increase and prolong feelings of fullness. This will help reduce calorie consumption over time and play a large role in fat loss.


FIBER

Not only is fiber filling and takes up a lot of space in your stomach, without providing extra calories, it is also important for your gut health. A win win!

However, we want fiber in moderation, like all things.

A general rule you can follow to monitor your fiber intake is 10 grams per every 1,000 calories consumed.

So if you consume 2,000 calories per day, you will aim to consume 20 grams of fiber.

Foods Rich in Fiber:

  • Black, kidney & lima beans

  • Broccoli

  • Sweet potatoes

  • Pears

  • Nectarines

  • Apricots

  • Berries

  • Carrots

  • Apples

  • Oatmeal

  • Bran cereal

  • Brown rice

  • Avocados

SMART SNACKS:

  • Bell pepper strips and guacamole: Water content, healthy fats and fiber

  • Greek yogurt and mixed berries: Protein, fiber, nutrient dense!

  • Apple slices with peanut butter

  • Cottage cheese (protein) with flax seeds (fiber) and cinnamon (flavor)

  • Oatmeal topped with fruit (optional: mix in a scoop of protein powder)

  • Mixed nuts or trail mix: Nuts contain protein and fiber, however, be aware they are also high in fats and pack a lot of calories. Make sure to measure them out and be mindful.

  • Cucumber slices/carrot sticks + hummus

  • Hard boiled egg

  • Egg Cups (search a variety of recipes on Pinterest)

  • Flavored Tuna Packet (my favorite are from Bumble Bee) + Veggies or over a small salad

  • Turkey Roll Ups with cream cheese and cucumber slices

Jamie Renee