Carrying healthy snacks in your bag can help curb overeating and cravings between meals, so look for nutritious options such as protein, fiber and healthy fats to ensure you feel satisfied but energized throughout your day.
MNT asked nutrition experts for their top healthy snack ideas. For instance, consider snacking on some nuts, slices of avocado and whole grain crackers; or try something more substantial like an English muffin topped with peanut butter and low-sugar jam!
Fruit Smoothie
Smoothies make an incredibly healthy snack because they combine fruit and vegetables, low-fat dairy products, and other healthy ingredients into one drink, providing essential vitamins and minerals in one go. However, beware that consuming large quantities of fruit or ice cream could raise caloric intake substantially.
Use fresh or frozen fruits for optimal flavor and texture in smoothies. Pineapple, strawberries and bananas make great options, adding sweetness and providing luscious textures that you won’t find elsewhere.
If you want a protein-packed smoothie, consider including yogurt, protein powder or nuts into it for optimal digestion and sustained energy throughout your day. Chia seeds, flax seed or even nut butter could add additional nutrients for extra flavor! Enjoy it as breakfast, an afternoon snack or pre-workout nutrition!
Edamame
Edamame is an easy, nutritious snack packed with protein that’s low in calories. Plus, its nutrients include calcium, iron, potassium, phosphorus and folate – as well as omega-3 alpha-linolenic acid!
Buy fresh or frozen edamame in its pods or shelled from any market; either steam it or enjoy it raw with salt and a squeeze of lemon as is popular at Japanese restaurants (izakayas).
Edamame beans contain isoflavones, plant-based estrogens which may reduce symptoms associated with menopause and protect against osteoporosis. Edamame is naturally cholesterol- and gluten-free as well as featuring a low glycemic index index; just be wary when eating too much; excessive consumption could result in gas, bloat and cramping for those suffering from IBS; excessive soy products consumption can interfere with thyroid hormones, thus creating problems for people suffering hypothyroidism – therefore it’s best to consume in moderation (Reporting by Katherine Dunn and editing by Carolyn Thomas). (Reporting by Katherine Dunn; editing by Carolyn Thomas). (Reporting by Katherine Dunn and Carolyn Thomas)
Baked Apples
Staying away from high-calorie and high-sugar treats like candy bars or potato chips can help curb hunger between meals, so keeping fruit or berries within easy reach is a good way to stave off appetite between meals. Opting for protein, fiber and heart-healthy fat sources such as nuts or yogurt as snack options is ideal.
Baked apples make for an irresistibly delectable fall dessert, and are easy to prepare! Simply nestle cored apples into an ovenproof baking dish and fill the cavities with brown sugar and cinnamon mixture; topping it off with chopped walnuts, other types of nuts, raisins, currants, dates or figs (the more the better!) is optional.
Pour some apple cider into the baking dish to use as steam to prevent the apples from drying out and reduce into a sweet glaze when they’re tender. Allow them to cool slightly before serving (to prevent burning your tongue!).
Ricotta-Stuffed Pitas
Although snacking has earned itself a poor rep, healthy snacks can provide energy between meals and help manage weight. Instead of turning to candy bars or potato chips as energy sources, choose healthy options with fiber, protein and complex carbs instead.
Complex carbohydrates are digested more slowly than simple sugars, helping maintain energy levels over time. Combining them with protein will keep you feeling satisfied for longer; find it in meats, poultry and dairy products such as low-fat yogurt with fruit or chopped nuts as a tasty example.
Stuffed pita is an easy and nutritious snack option that provides both proteins and carbs. Start by finding a store bought pita with pockets in the refrigerated section of most supermarkets; top it with cheese, pepperoni and herbes de Provence (thyme, marjoram, oregano basil tarragon rosemary and sage) then heat in a frying pan over medium heat for two to three minutes per side until heated through.
