Today Kelsey (our resident registered dietician!) is back with some HEALTHY and SATISFYING snack ideas for us! I love that these snacks are macro balanced and easy to pull together - a few you can even throw in your purse and go or make sure you keep in your desk drawer for snack emergencies!
Do you find yourself getting "hangry", AKA so hungry that you are angry, in the afternoon sometimes? Maybe you find yourself reaching your hand in a box of crackers, only to realize you are not satisfied at all despite eating half of the box in one sitting. The reason that snacks like crackers aren't satisfying is because they are pure carbohydrate. The three major macronutrients that yield calories are carbohydrate, fat, and protein. Eating properly balanced meals and snacks (that ideally include all 3 macros, but at minimum 2 of the 3), is the key to better blood sugar balance, satiety, and improved mood. Check out these ideas below if you are looking for a more satisfying snack!
#1 Fruit with Nut Butter
Fruit by itself is a great source of fiber, but it is still pure carbohydrate and doesn't always cut it as a stand-alone snack. By pairing the fruit with a good source of fat and/or protein such as almond butter, you will increase the satiety factor a lot. Of course, always listen to your body, but many people are satisfied with 1/2 of a large banana or 1 small banana when you add on the fat and protein from the nut butter. If you use only 1/2 of the banana, save the other half to throw into the freezer for a smoothie on a later date. Portable nut butter packets, such as Justin's brand, are great for throwing in your bag for work or traveling.
#2 Wild-Caught Tuna with Cucumber "Crackers" and Mashed Avocado
We often think of tuna as something you eat on a sandwich for lunch, but it also makes a great protein-packed snack option. You can mix up a quick and nutrient-dense tuna salad by mashing ripe avocado and mixing it with the tuna. Mix in desired seasonings/flavors such as salt, garlic powder, and lemon or lime juice. If you like a little bit of heat, cayenne pepper would be a good option as well. If you are looking to keep your snack lower carb, you can use chopped up cucumbers instead of crackers, otherwise whole grain or nut and seed-based crackers are a good option as well.
#3 Fresh Berries and Nuts or Seeds
Eating healthy doesn't have to be complicated. Fresh berries are loaded with antioxidants and have a low glycemic index compared to many other fruits. Most nuts and seeds are rich in Vitamin E, which also acts as an antioxidant in the body. Nuts and seeds are also a source of unsaturated fat, protein, and fiber. My favorites to snack on are sunflower seeds, cashews, and almonds. Be sure to listen to your body to keep your portions in check with the nuts and seeds. Pairing a handful of nuts and/or seeds with 1/2 cup of berries or so will likely be adequate to give your body a nutrient boost and tide you over a few hours until your next meal. Throwing in a few dark chocolate chips with this combo is never a bad idea either. Make your life easier by washing and prepping your berries early in the week and portioning them into individual containers or bags so you can grab them on the go.
#4 Rx Bars
There are so many nutrition bars on the market that it can be overwhelming. I have tried many different bars, and Rx Bars are one of the only ones that actually keep me full for a few hours. I love that they have only a few simple ingredients and are high in protein (12 grams per bar). These bars tend to be hit or miss with people, mostly because the texture is a bit chewy and takes some getting used to. Just make sure you look in the mirror to check your teeth before going into that afternoon meeting or coffee date. My favorite flavors are mint chocolate, chocolate sea salt, and peanut butter & berries.
Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and blog here. Or find her on Instagram here.
