Diet & Nutrition
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Diet & Nutrition

7 Healthy Snacks At Your Rescue For 7 Days!

Hi all! 🙋🏻‍♀️ Have you ever fallen for the snack time and gone overboard in terms of calories? Did you get confused about healthy picks to have in between meals? I know it is tough to control those in-between cravings as many of my clients mention. A snack is defined as any food eaten between main meals. The habit of snacking has both positive and negative impacts on nutrition and health outcomes. The most common scenario is that the stomach starts growling a few hours after the meal, or a dip in energy levels which can be regained by a small bite as a remedy, or the most common reason is we munch when we get bored! 😉

Pros of snacking —

  • They provide energy when blood sugar levels drop or there is a long gap between meals.
  • It also helps curb appetite to prevent overeating during the next meal.
  • They are loaded with essential nutrients when healthy snacks are picked.
  • They help us keep going throughout the day.

Cons of snacking —

  • Snacking can also lead to unwanted weight gain when the portions and frequency of snacking are not watched out.
  • Too much snacking can lead to skipping main meals, ultimately leading to losing some important nutrients.
  • Regular consumption of highly-processed foods that contain added sugars, salt, and fats leads to changes in eating behaviors and metabolic disorders.

To ensure you are on the right path in terms of snacking, here are some of your healthiest picks. Why wait? let’s have a bite out of them.

  1. Mixed nuts/ Granola with yogurt:

Plain and unsweetened yogurt is a convenient work snack that is higher in protein than regular yogurt. Mixed nuts topped on this yogurt give that perfect crunch to munch on. 1/3 cup of mixed nuts/ granola with 150grams of yogurt can be a perfect evening snack to bring back your energy levels. They are a good source of calcium, and probiotics, an excellent source of protein, and fiber, and improve your sleep quality.

2. Vegetable sticks with guacamole/ hummus:

Guacamole is made of avocado which is high in healthy fats and hummus is made of chickpeas which are high in protein. Both of these work excellently as dips with vegetable sticks or baked chips. They fill up and make us feel satiated. pairing 1 large bell pepper/ carrot/ cucumber with 80 grams of guacamole combines the best of both foods while keeping the calorie count still within the range. Enjoy the same set of vegetables with 2 tablespoons of hummus to make your tummy full and happy.

3. Chia seed pudding:

Are you a sweet tooth always craving some sweets during snacks? Then this is your go-to snack that is packed with lots of essential nutrients like fiber, omega-3 fatty acids, and plant-based protein. Enjoy your chia seed pudding which is chilled and has all those chocolate nutty flavors. One tablespoon of chia seeds can be soaked in 80 ml of non-dairy milk to give a thick pudding-like consistency. It can be topped with your favorite berries or nuts or any sweetener like maple syrup or honey.

4. Roasted chickpeas:

Who wants some chatpata and spicy snacks? Chickpeas when roasted have that crunch holding all the added spices making them the best snack to have while sipping your cup of coffee or tea. Chickpeas belong to the legume family that is a great source of fiber and plant-based protein. Half a cup of roasted chickpeas can do all the good it has to be filling you up!

5. Homemade energy balls:

These are something that kids can love to take to school. Energy balls include any variety of nuts, seeds, and dried fruits like dates or figs. More customized as per what is available in the pantry and can be a great option to stock up for a couple of days. Typically energy balls are made from oats, nut butter, and some other add-ins. They have healthy fats from nuts, protein from plant-based, essential vitamins, and minerals. To make your own, combine 80 grams of oats, 120 grams of peanut butter, 14 grams of ground flax seeds, 85 grams of honey, and lastly add that crisp 45 grams of dark chocolate chips. Voila, here are easy energy balls as quick bites.

6. Frozen yogurt bars:

Frozen yogurt bars are a refreshing treat made from plain Greek yogurt and fresh fruits. It is a great snack option during summers as it is served chilled. It is rich in protein, fiber, calcium, and several other nutrients. Something to note here is it does not contain any added sugars which benefit your health. Fill the whisked yogurt mixed with freshly cut fruits and transfer it to molds and freeze for 1 hour to enjoy these bars.

7. Protein pancakes:

One of the perfect weekend snacks to enjoy as a family on a breezy evening. Pancakes are comforting foods that everyone loves especially kids. Regular pancakes are full of refined flour added sugars and too much processed butter. But let us give a twist to those pancakes by adding oat flour or almond flour combined with a protein powder or hemp seed powder makes it high in protein. The other add-ins like cocoa powder or vanilla extract with some chocolate chips and honey can give those perfectly fluffy and yummy pancakes on the table.

Just when it is not your day or pressed for time, have a freshly cut bowl of fruits or vegetables with nuts and seeds as a topping. This can be your go-to and quick addition to your list of snacks menu. Remember to always have your portions and do not avoid main meals. Snacks are just to boost and provide energy between the main meals, if you think snacks are not for you do not force yourself. It is always good to stop with just a cup of green tea or coffee if you think they are going to interrupt your main meals. Enjoy these varieties of snacks each day for a week and keep going with healthy eating. 😍

References:

https://www.hsph.harvard.edu/nutritionsource/snacking/

https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss

https://www.healthline.com/nutrition/healthy-snacks-for-work

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Nutritionist Vasundhara Agrawal

Nutritionist Vasundhara Agrawal

Lifestyle Trainer & Nutrition Coach | I help you #livehealthy