Healthy snacks are fuel to keep your engine burning optimally so you can crush your day. Your body needs macronutrients (carbohydrates, fat and protein) and micronutrients (vitamins and minerals) in order to carry out the wide range of biochemical reactions it needs to so that your heart beats, your lungs breathe, and your muscles move.
Keep in mind that not all foods are tolerated by all people. There are common food triggers that cause the majority of food reactions people experience.
Milk and dairy products
Wheat and other gluten containing grains like barley, rye, and oats (look for oats that say gluten free on them)
Fish and shellfish
Always take into account your individualized needs. If you need help determining what your personal tolerances are, contact me today to learn more about how I can help guide your journey to better health.
The following snacks contain a variety of macro and micronutrients (make sure to account for your unique food tolerances):
Hard-boiled eggs - protein, healthy fat (if sensitive to chicken eggs can try duck eggs)
Seeds and nuts - protein, healthy fat, fiber, wide range of vitamins, minerals and other phytonutrients
Dried fruit - carbohydrates, fiber, high in sugar so go lightly
Fresh fruit and vegetables - carbohydrates, fiber, wide range of vitamins, minerals and other phytonutrients
Cut up and dip in nut or seed butters, guacamole, and/or hummus if desired
Vegetable chips/kale chips/beet chips
Nut and seed crackers
Roasted chickpeas, or other beans - protein, carbohydrates, fiber, 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
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 (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, the darker the better, about 1 oz serving – antioxidants, minerals
Power smoothie (in a blender, can use any combination of these items or similar items)
Protein powder of choice
Nuts, seeds, nut/seed butters
Kale, spinach, carrots, beets, broccoli, cauliflower, other vegetables
Blueberries, other berries, banana, apple, other fruit (go lighter on fruits, they add sugar, berries are lower in sugar/lower glycemic so use those when possible)
Almond milk or coconut milk (avoid soy milk, it can act like estrogen in the body, especially problematic for young boys)
Raw cacao powder, turmeric, cinnamon, other spices - anti-inflammatory and antioxidant nutrients
Avocado - healthy fat, fiber
Coconut oil - healthy fat
Tip: Eating healthy sources of protein and fat throughout the day will help balance blood sugar levels, and therefore your mood and energy levels, and help you feel full longer. Ideally you should have some protein and healthy fat with each meal.
Need help or have questions? Contact me today!
If you need guidance on what to eat, The JCB Nutrition Food Pyramid and Diet Plan will help. The program will:
Help you understand which foods to avoid if you are embarking on an elimination diet
Teach you which healthy foods contain natural chemicals that can trigger symptoms including skin and gut issues, among MANY others
Show you what those natural food chemicals are
Teach you what foods are common allergens
Guide you in choosing what foods to eat and in what amounts