Snack for your life

Snacking gets such a bad reputation sometimes. And it’s SO SAD because I LOVE SNACKY TIME! Small snacks in between meals helps keep my energy levels up and prevents me from being so hungry and overeating at regular meal times. When picking snacks, I like to keep it between 100-300 calories depending on several factors (when my next meal is, what my eating pattern has been for the day, if I’ve had a very active day, etc.…). I also try to incorporate more than one of the three major food groups. I aim to select lean proteins, healthy mono or polyunsaturated fats, and natural, nutrient dense carbohydrates. This means fruits, vegetables, whole grain foods and other unprocessed carbohydrates. Here are my go to snacks that I make sure to meal prep at the beginning of the week so they are ready for quick consumption!

  1. Muffins
    • Do yourself a favor-make these at the beginning of the week and keep them on hand to grab when you’re hungry. I like to make them in my mini-muffin tins because everything is cuter in mini-size. Some weeks, I’ll make whole wheat muffins with fruit. Other weeks, I’ll make egg muffins with veggies.
  2. Granola bars
    • Watch out for the sugar content! I love kind bars and larabars because they are chock full of nutrients and healthy fats without a ton of sugar. Trader Joe’s also has an excellent one that I love to snack on!
  3. Apples or banana with peanut butter
    • I prefer to eat peanut butter because I like the taste and texture. Feel free to try other nut butters like almond or cashew. Make sure you check the nutrition label and purchase nut butters that are free of tran-fats and added sugar.
  4. Trail mix
    • If you have some time on your hands, make your own and individually package them in plastic baggies. You can also buy premixed trail mix. You want to be careful you don’t overdo it with the fat. Nuts are high in monounsaturated fat. Yes, these are good fats but should still be consumed in moderation. You also want to look out for the sugar content in premixed trail mixes.
  5. Green smoothie
    • This is the perfect snack or breakfast, really. I throw in lots of frozen fruits, vegetables (like spinach or kale), and low fat or non-dairy milk. It’s easy to go overboard with smoothies and spike the fat and sugar content so stick with nutrient dense ingredients.
  6. Greek yogurt parfait
    • Keep it simple. Fresh fruit, low-fat or non-fat greek yogurt and a handful of nuts is all you need.
  7. Hummus and vegetables
    • Stay tuned for a recipe on how to make your own hummus. For those busy days, though, I like to buy Trader Joe’s jalapeno cilantro hummus. 93593-cilantro-jalapeno-hummus
  8. Kale chips
    • Don’t knock ’em ’till you try ’em! Just spread kale on a baking sheet, season with non-sodium seasonings (black pepper, cayenne, garlic powder, etc…) and drizzle with olive oil. Bake at 350 degrees for 15 minutes or until crispy. You can eat these alone or with a scoop of salsa or guacamole. Whatever you prefer!
  9. Dark chocolate and strawberries (because I’m fancy AF)
  10. Whole grain chips and dips
    • I love using non-fat or low-fat greek yogurt as a base for my creamy dips. Use your own favorite recipe or once again, Trader Joe’s for the win. They have a reduced guilt guacamole made with greek yogurt that is perfect for when you don’t feel like making your own. 97951-reduced-guilt-chunky-guac

Snack on, snackers.

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