Snacking Wisely

When it comes to planning out snacks, I think one of the most challenging things is knowing exactly what to eat, and in what quantities. Healthy foods like nuts/yogurt/cheese, as well as examples on the flip side such as processed/prepackaged food, can all be very calorie dense for the little amount you are actually consuming. This can make snacks feel very small and unsatisfying. 

So let's talk about some nutrient dense, low calorie food that can be eaten in abundance to help curb those cravings, and help with satiety. I think it's safe to say that looking at a ¼ cup of nuts is a pretty sad sight to see when it comes to eating a snack. Leaving you feeling unsatisfied and continuing to look for something else to munch on. However, when we pair foods together we can create a snack packed with nutrients, and keep those cravings in check while we wait for our main meals.

It is important to always try to eat as much variety as possible in your diet. You have probably heard of eating the rainbow a billion times when it comes to consumption of fruits and veggies. While this is true, let's narrow it down to some specific foods that can help to start the introduction of new foods into your diet.

I know sometimes when I’m bored or tired, I just want something to do and a lot of times this leads to me munching on foods I should probably be staying away from. One of my biggest go to snacks when feeling like this is air popped popcorn! I buy the kernels and throw a ¼ of a cup or so into a medium/large nonstick sauce pan, set the burner to medium and wait for the popping to begin. Popcorn is a great snack when not loaded with butter and salt, and it is also a whole grain! This is a great snack because 3 ½ cups of popcorn lands you right around 100 kcals.

I don’t know about you but that is a pretty appealing snack bowl to me, and also gives me the satisfaction of a nice crunch like a chip, helping curb those cravings.

This time of year we are also exposed to a plethora of fresh fruits and vegetables from farm stands, our backyard gardens, and grocery stores. We should be taking full advantage of all of these goodies we have accessible to us. Here is a list of nutrient dense, low calorie foods that are great snacks to mix and match throughout the day.

Many of these foods can be eaten by themselves with a little salt or homemade dressing.

Are you in need of some new recipes for homemade dressings? You’re in luck! Check out our new Sauces, Marinades & Dressings Guide below!

Sauces, Marinades & Dressings Guide

It is also recommended that you pair your carbohydrate based snack food (fruits/veggies/whole grains) with a snack containing protein and healthy fats. Examples of great foods to pair for a delicious and satisfying snack include nuts/nut spreads, yogurt or cheese, hummus, nitrate free deli meats, hard boiled eggs... the choices are endless. Doing so will help your snacks stick with you and curb hunger longer. 

​Be sure to choose full fat options too. The low fat options often have added sugar to make up for the flavor that got removed when all of that healthy fat got removed. Our bodies need healthy fats, so don’t shy away from these options. Remember, it’s all in moderation, and by pairing the higher fat/calorie dense foods with the foods talked about in this blog, you’ll be able to strike a perfect balance.

Also remember that you should be munching on these nutrient dense, low calorie foods throughout the day. Take these foods and pair them with your snacks you already eat to help make those small changes in habits. These are foods that are great to have on hand chopped up and sitting in your fridge ready to go for when those cravings pick up. As they are filled with nutrients, you can't go wrong with these satisfying servings. 

They may just help you curb those cravings, make it to your next healthy meal, and keep you on track with your goals. Challenge yourself and introduce a new fruit or veggie into your daily habits every other week or so - you might just find something you love!