Health Tip Tuesday: The truth about snacking and building one that nourishes your body
By: Tricia
Snacking can be an important tool for helping meet your nutrition goals. A good snack can help provide extra fiber, stave off hunger cravings, and allow us to feel full until our next meal. A snack is typically not meant to provide as much nutrition as a full meal but rather a smaller version that allows us to feel satiated between meals. To get the most “bang for your buck” when it comes to snacks, combine multiple macronutrients like carbohydrates, protein, and fat. Note in the list below, that some foods can act as both a protein and a fat source.
Carbohydrate:
• pineapple, apple, pears, berries, banana, oranges
• celery, carrots, sugar snap peas, edamame, broccoli, peppers
• any of your favorite fruit or vegetable
Protein:
• beans, hummus, eggs, yogurt, cheese, seeds including chia, sesame, pumpkin
Fat:
• unsalted nuts, nut butters, oils, avocados, tahini
Combo of Carbohydrate, Protein, or Fat snack Ideas include:
• Hummus with your favorite veggie
• Yogurt with Fresh fruit: raspberries, strawberries, blueberries, mango
• String Cheese and grapes or a pear
• Veggies like carrots, cucumbers, celery, or broccoli with varying bean dips
• Peanut butter and celery with pumpkin seeds
• Nut butter and fruit with apple, banana with flax meal
• Figs with goat cheese
• Smoothies with fruit, veggie, and nut butter or Greek yogurt, or protein powder
• Chia pudding topped with fruit and/or nuts or seeds
• Veggies like Cucumbers, carrots, cauliflower, broccoli with ranch dip
• Hard-boiled Egg with avocado or guacamole
• Cooked quinoa with fruit topped with nuts
Single macronutrient snack ideas include:
• Pre-packaged unsalted nuts
• Shrimp with cocktail sauce
• Raisins
• Seeds such as sesame or pumpkin
• Olives
• Wasabi edamame
• Popcorn with parmesan cheese