Updated: Mar 2
Lately, I have had a lot of clients express to me that choosing healthy snacks can be a real challenge. By now, we know that a bag of chips, a chocolate bar, a muffin, even a granola bar is not the best option. Why? These foods are processed and high in sugar, which means they get absorbed quickly in the body, causing an insulin spike, fat storage, energy crashes and won't keep you full for long until you start to have nasty cravings.
So what does one do when we are out and about in our busy lives and in need of some sustenance?
First, let me express to you why snacking is so important and amazing.
1. Eating 5-6 meals a day does not mean eating large portions that fill a typical dinner plate. It means eating snacks and snack-sized meals more regularly to allow our stomach (which is the size of your fist and wrist combined) to maintain it's normal shape.
2. We should eat something small every 3-4 hours, this way we are continually nourishing our bodies and avoiding a starvation state where we could binge and overeat. I know people believe in intermittent fasting, which is an entirely different topic, and fasting has its own important purpose, but in order to do anything like that, the body needs to be nourished properly prior. I know personally, if I tried to go longer than 4 hours without food after eating a chocolate bar, I would turn into a shaky zombie. Conclusion; Eat every 4 hours and start including healthy snacks.
So....WHAT ARE HEALTHY SNACKS?
Ok, let's do this. I am going to give you some snack ideas, ideas that can be tossed into a purse or a bag without the mess, as well as snacks that can be prepared at home. A snack is not intended to fill you up. Its purpose is to reduce hunger and keep you going for a few more hours until your next meal while avoiding starvation mode and binge triggers.
Here are some easy and healthy snack options.
An Apple - it doesn't get smushed in a bag, it doesn't smell weird (like a boiled egg ) and it can keep you full for 2 hours before your next meal. It is easy to eat and doesn't make a mess. Apples are low in sugar, full of fibre and they clean your teeth as you eat them. Pack an apple every day.
A Free Range Boiled Egg - I usually like to pair it with an apple. A great protein combination. You can boil 6 eggs, put them back in the egg carton, mark them with a marker and use them up all week. Just don't make the mistake of packing a raw egg for your snack, or you will have a messy surprise.
Organic Canned Fish - I don't enjoy tuna or salmon directly out of the can. I like to add a little homemade mayo or veganaise and maybe some green onion. You can spread this onto celery sticks.
Baby Carrots or Chopped Veggies - with hummus or homemade guacamole dip. Simple and packed with nutrients
Smoked Salmon - Keep it in the freezer and just defrost small sections at a time. It is great on its own, with pickled ginger, with capers and cashew cheese spread, in a lettuce wrap, or on a small salad, or along side scrambled eggs
Nut Butters - You can easily spread almond butter on sliced apples or banana.
Avocado - Half an avocado with raw kimchi and a boiled egg is really nice.
A Handful Of Nuts - I like to pair this with berries. Toss it into a small container or ziplock bag and you are good to go.
Smoothie - Berries, almond milk, ground flax seeds, 1/2 banana, a tbsp almond butter with ceylon cinnamon and stevia. Boom. You're welcome :)
There you go! Those are just a few options that I personally enjoy and that I find manageable during a busy day. I include these types of snacks in my meal plans that I create for my clients a well.
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