An ideal healthy snack should contain an adequate balance of proteins, fats and carbohydrates. An enjoyable combination includes pairing carbohydrates like fruit or whole grain crackers with protein-rich sources like cheese or peanut butter as a delicious treat!
Securing healthy snacks that are easily accessible can help promote good eating habits. Look for options made mainly of whole foods, with less than 5g of added sugar, protein, fiber and healthy fats for best results.
Fruit Smoothie
Fruit smoothies make an enjoyable and nutritous snack option, often composed of fresh fruits and vegetables, low-fat yogurt, ice, and sometimes added high protein nuts or seeds for additional satisfying power and dietary fiber content.
Blending fruits and berries with spinach or kale, yogurt and chia or hemp seeds adds extra protein, iron and omega-3 fatty acids for a tasty smoothie. Milk or an alternative milk source such as soy can make this creamy treat!
Try using frozen fruits when creating your smoothie to ensure it thickens without too much liquid being added, while keeping it cold. Plus, add-ins like protein powder, chia seeds and toasted coconut flakes can enhance its flavor! Experiment with different combinations of fruits and vegetables until you find what best meets your preferences!
Edamame
Edamame, or young soybeans, are an easy and tasty addition to many Asian dishes. Packed full of protein and fiber – helping keep you feeling satisfied – as well as folate, magnesium and iron, this tasty snack provides nutritional goodness in an Asian cuisine setting.
Add edamame to salads, soups, and stir-frys for an easily digestible source of 8 grams of protein in one cup. You could also boil and season as an appetizer dish for an easy appetizer option.
Soybean products such as edamame are an excellent source of estrogen-like isoflavones that may help alleviate menopausal symptoms like hot flashes, night sweats and irregular periods. However, too much soy may interfere with thyroid function if someone suffers from an underlying thyroid condition.
Edamame can be found both fresh and frozen at most grocery stores, both shelled and unshelled. When shopping, organic varieties will reduce your exposure to genetically modified organisms (GMOs). Also keep in mind that it contains soy; those allergic should avoid it, while many soy-based foods are processed in plants which also process GMO corn; this could present potential problems for those living with celiac disease.
Jicama Sticks
Jicama, often mistaken for potatoes, is actually an affordable root vegetable with low calories and an addictive crunchy crunch. Reminiscent of both pear and water chestnut, its subtle sweetness is sure to delight – especially when enjoyed raw with lime juice and cayenne for maximum refreshment and hydration!
Jicama is an excellent source of inulin, which is an effective prebiotic fiber to support beneficial bacteria in your digestive system. Furthermore, one cup of sliced jicama boasts over 26 milligrams of vitamin C — almost half the daily recommended allowance.
Avoid 100-calorie packs full of sodium and saturated fat and switch up your snacking to include whole, nutritious foods instead. Check local cooking classes for ideas; for instance, attending a chef-led class at a culinary school might provide more ideas for healthy snacks like these jicama sticks.
100-Calorie Crackers
Snacking can be part of a healthy diet when planned and chosen carefully, with studies revealing its ability to alleviate hunger while helping promote weight loss when included as part of a well-rounded meal plan (1, 2).
Peppereridge Farm Cheese Nips crackers make delicious and guilt-free snack options to stay under 100 calories per snack. Add flavor and crunch with chili powder or smoked paprika for extra zest!
An energy-rich snack like fresh fruit, low-fat yogurt and nuts or seeds is the perfect way to keep you feeling satisfied between meals. A protein boost from smoked salmon with cream cheese (preferably unsalted or lightly salted varieties to cut back on sodium intake) or fresh veggies ready to go from the kitchen counter are great ways to stay full. Keep these nutritious treats easily accessible – perhaps by keeping a bowl of pre-cut fruits and veggies within reach or stashing baked blueberry muffins with cinnamon crumb topping in the refrigerator!
