In our fast-paced world, the demand for quick and convenient snacks has never been higher. Whether you’re rushing to a meeting, hitting the gym, or simply need a pick-me-up between meals, grab-and-go snacks are a lifesaver. However, not all snacks are created equal. Choosing options that are high in protein, balanced, and minimally processed can make a significant difference in your overall health and well-being.
Favorite Snack Combos
It is important when you have a snack to think about it as a “mini meal”, meaning it should be balanced and give you enough satiation so you feel full and have energy. We are meant to digest our food and then eat again. If we’re mindlessly snacking all the time, then we are never really “full” and probably not eating balanced.
Balanced means that when you prepare a snack you have protein, carbohydrates and fat. Below is a list of great, healthy snack options, but remember that combining them to get protein, carbs and fat creates a whole snack that acts as that mini meal. And you can do this to your taste. Don’t like celery, choose a cucumber instead!
Flackers Flax Seed Crackers, Apple, Avacado, Nuts and Cocoyo Yogurt
Tuna with olive oil and Everything but the Bagel seasoning, and olives
Sweet peppers and cherry tomatoes dipped in Bitchin’ Sauce, with a pickle and olives on the side
Baby arugula with carrots and tuna, dressed with olive oil
The Protein Powerhouse
Protein is an essential macronutrient that plays a crucial role in various bodily functions. When it comes to snacks, opting for those rich in protein offers many benefits. One of the key advantages is that protein helps keep you full for a more extended period. This is especially important for those looking to manage weight or avoid mindless snacking throughout the day.
Hard boiled eggs are a stellar example of a protein-packed snack. They are not only convenient but also rich in high-quality proteins, vitamins, and minerals. Eggs provide a sustained release of energy, making them an ideal option to keep you going until your next meal. To have these on hand, hard boil a dozen eggs on the weekend and then you can grab them anytime throughout the week.
High Fiber Wonders
While it’s tempting to reach for sugary snacks when you need a quick energy boost, the crash that follows is far from ideal. High-sugar and high carb snacks can lead to a spike in blood sugar levels, followed by a rapid drop, leaving you feeling tired and sluggish. To avoid this blood sugar rollercoaster effect, choose snacks that are naturally low in sugar.
Baby carrots, cucumbers, sweet peppers, celery, and snap peas are all a crunchy and satisfying low-sugar, high nutrient option. Packed with vitamins and fiber, they not only provide a natural sweetness but also contribute to your daily vegetable intake. Pair them with a hummus dip, guacamole, or Bitchin Sauce for a protein/fat and fiber combo that will keep you energized and satisfied.
Healthy Fats for Sustained Energy
Including healthy fats in your grab-and-go snacks is another smart move. Fats take longer to digest, providing a steady source of energy and helping you stay full. Avocado, a nutrient-dense fruit, is an excellent source of healthy monounsaturated fats. Half an avocado sprinkled with Everything but the Bagel seasoning makes for a delicious and filling snack that also supports heart health.
The Crunchy Combo: Nut Butter and Crackers
Flackers or Mary’s Gone Crackers with a nut butter spread offer the perfect blend of fat, carbohydrates and protein. This combination not only satisfies your craving for something crunchy but also delivers a balance of nutrients to keep you fueled.
Nuts, Seeds, and Satisfying Snacking
Nuts are a nutrient-dense snack that packs a punch. Packed with healthy fats, protein, and fiber, nuts are a convenient and satisfying option. Whether it’s almonds, walnuts, or pistachios, these little powerhouses are rich in essential nutrients that support overall health. Keep portion sizes in check to manage calorie intake.
Meaty Marvels: Epic Bars and Grass-Fed Beef Jerky
For those who crave savory snacks, Epic bars and grass-fed beef jerky, like Krave or Paleovalley are excellent choices. These protein-rich options are minimally processed and free from artificial additives. They are convenient, tasty, and provide a healthy dose of protein to keep you going throughout the day.
The Pickle Perk
Pickles may seem like an unconventional snack, but they offer a unique set of benefits. Low in calories and high in flavor, pickles are a crunchy and refreshing option that won’t derail your health goals. They also provide electrolytes, making them an excellent choice for post-workout recovery. Make sure you get the raw pickles in the refrigerated section. The shelf stable varieties do not have the nutrients that the fresh pickles do.
Dairy Dilemmas: Why to Avoid Low-Fat Yogurt and Flavored Varieties
While dairy can be a good source of protein and calcium, some grab-and-go dairy options may not be as healthy as they seem. String cheese and non-fat yogurts that are flavored often contain added sugars. These can contribute to unwanted weight gain and are not as effective in providing sustained energy compared to their healthier counterparts.
The next time you reach for a grab-and-go snack, consider the power of protein, carbs and fat. From hard boiled eggs to pickles, making smart snack choices that are combined to be mini meals not only supports your energy levels but also contributes to your overall well-being. So, snack wisely, stay fueled, and get yourself stronger than yesterday!
