snacks

Snack Ideas

Photo credit: Kelly Sikkema

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:

  1. Hard-boiled eggs - protein, healthy fat (if sensitive to chicken eggs, duck eggs might be an option)

  2. Seeds and nuts - protein, healthy fat, fiber, a wide range of vitamins, minerals, and other phytonutrients

  3. Dried fruit - carbohydrates, fiber, high in sugar so go lightly

  4. Sliced avocado - healthy fat, fiber, a wide range of vitamins, minerals, and other phytonutrients

  5. 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

  6. Vegetable chips/kale chips/beet chips

  7. Nut and seed crackers

  8. 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

  9. Natural beef, salmon, or turkey jerky

    • Look for as few ingredients as possible

  10. Lara Bars, Rx Bars or Epic Bars

  11. Yogurt - protein, healthy fat (go for unsweetened, full-fat versions), probiotics

  12. 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

  13. 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

  14. Dark chocolate, 70% or higher, about 1 oz serving – antioxidants, minerals

  15. 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 ;)

  16. 'Ice cream' the JCB Nutrition way

  17. 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!