Photo credit: Kelly Sikkema
Healthy snacks fuel your engine. Macronutrients (carbohydrates, fat, and protein) and micronutrients (vitamins and minerals) give your body what it needs so it can do everything it’s supposed to (develop, grow, build, repair, function, and thrive).
Some of my favorite snacks:
Hard-boiled eggs - protein, healthy fat (if sensitive to chicken eggs, duck eggs might be an option)
Seeds and nuts - protein, healthy fat, fiber, a wide range of vitamins, minerals, and other phytonutrients
Dried fruit - carbohydrates, fiber, high in sugar so go lightly
Sliced avocado - healthy fat, fiber, a wide range of vitamins, minerals, and other phytonutrients
Fresh fruit and vegetables - carbohydrates, fiber, a wide range of vitamins, minerals, and other phytonutrients
Cut up and dip in nut or seed butters, guacamole, and/or hummus for an extra nutrient boost
Vegetable chips/kale chips/beet chips
Nut and seed crackers
Roasted chickpeas, or other beans - protein, carbohydrates, fiber, a wide range of vitamins, and minerals
Drain canned chickpeas or other beans, place on a cookie sheet, add favorite seasonings, bake until crisp
Natural beef, salmon, or turkey jerky
Look for as few ingredients as possible
Lara Bars, Rx Bars or Epic Bars
Yogurt - protein, healthy fat (go for unsweetened, full-fat versions), probiotics
Fruit and nut/seed balls
Dried fruit (dates, raisins, prunes, apricots, etc.), nuts/seeds (sunflower seeds, pumpkin seeds, almonds, walnuts, etc.), add to a food processor and mix/blend until sticky, roll into balls, can roll in raw cacao powder (extra antioxidants, and minerals) if desired, keep refrigerated
Cooked chicken thighs or cooked chicken breasts, meatballs, or turkey balls, keep them ready in the fridge to grab on the go or in a pinch when you need a protein-rich snack
Dark chocolate, 70% or higher, about 1 oz serving – antioxidants, minerals
Power smoothie, blend well
Protein powder - 1 - 2 scoops/servings
Nuts, seeds, nut/seed butters - 1/4 cup nuts/seeds, 1-2 Tbsp nut/seed butters
Kale, spinach, carrots, beets, broccoli, cauliflower, other vegetables - 1-2 cups
Blueberries, other berries, banana, apple, other fruit (go lighter on fruits, they add sugar, berries are lower in sugar) - 1 piece of fruit, 1/2 cup berries
Water or milk of choice - 1/2 - 1 cup (more liquid will thin out the smoothie)
Raw cacao powder, turmeric, cinnamon, other spices - anti-inflammatory and antioxidant nutrients - 1 tsp
Avocado or avocado oil, olive oil, coconut oil, butter, ghee, or coconut cream - healthy fat - 1-2 Tbsp
Ice - your call ;)
Chocolate (Avocado, Sweet Potato, Or Banana) Pudding Or Frosting
Pro Tips:
Always take into account your unique tolerances.
Eating healthy sources of protein and fat throughout the day helps balance blood sugar, which improves mood and energy. It also keeps you full longer.
Aim for a source of protein and fat with each meal too!
Need help or have questions? Contact me today!