To snack or not to snack- that is the question. Some nutritionists believe that healthy snacking helps to keep your blood sugar stable, your metabolism running smoothly and your cravings controlled. Eating when you are hungry whether it’s mid morning or the afternoon coffee break (not out of boredom) is critical to healthy snacking. And snacking on just the right combinations of foods and the right portions of foods (it’s a snack, not a meal) is what it’s all about.
Let’s breakdown the “formula” for healthy snacking:
Every snack should ideally contain a balance of carbohydrates (with a focus on fruits and vegetables), protein, and good fats. I love a sliced apple and either cashew, peanut or almond butter (and just one teaspoon, not ½ the jar!). The fruit provides carbs while the almond butter is a great source of protein and healthy fat. This balance of macronutrients will help provide satiety (so you’re not hungry for another snack five minutes later) and give you energy. Just don’t eat the whole jar of nut butter, it’s tempting, I know!
Say NO to packaged snacks. They are usually loaded with salt and a long list of ingredients that you probably can’t pronounce! I like to choose nutrient-dense whole foods that fill you up (to prevent overeating). One of my favorite snacks is to have half an avocado with a little pink sea salt and some hemp seeds (or a mix of chopped raw nuts) sprinkled on top. Avocado is a nutrient-dense food to start with, and it contains good fat and carbs, while the hemp seeds or nuts will provide the protein.
Snack portions are key! A snack should be snack size. A low fat cheese stick or about an ounce of a hard cheese and a few whole grain crackers or a piece of fruit or cut veggies is great. Or a handful of raw nuts (think what can fit in the palm of your hand) combined with either fruit or raw snacking cruditie would be ideal. But most important when thinking about snacking is to consider your own body and lifestyle and your hunger quotient. If you’re not hungry, you shouldn’t snack just to snack. Listen to your body!
Besides the snack ideas that I just mentioned, here are a few more healthy snacks to snack on!
Blueberry smoothie- blend a handful of blueberries (fresh or frozen) mixed with either nut milk or nonfat greek yogurt and some ice.
Mango and oatmeal combo- add fresh mango to your hot oatmeal.
Tomato and avocado - slice tomato and avocado with some fresh basil and olive oil and balsamic vinegar.
For more ideas contact me at rachel@livehealthynyc.com