Jennifer Caryn Brand Nutrition

Jennifer Brand, MPH, MS, CNS Clinical Nutritionist

Healthy Snacks

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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
  • Eggs
  • Nuts
  • Soy
  • 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
  • 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
  • Sliced avocado
  • 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
  • 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
  • Coconut yogurt 
  • 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
    • Coconut flakes
    • Ice
  • 'Ice cream' the JCB Nutrition way
  • Avocado chocolate pudding (seriously tastes like chocolate pudding)

 

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!