The purpose of snacking is to hold us over in between meals. However, sometimes we just grab a quick item, and it doesn’t hold us till our next meal. If we eat balanced snacks, they can hold us until our next meal and provide other benefits, for instance, keep our blood sugar stable, prevent overeating at meals and later in the evening, and increase our intake of vitamins and minerals that may have been missed during mealtimes.
Now with so many food options to choose from, it is important to keep health and wellness in mind. Here are a few key points to remember:
Aim to build a snack bowl pairing all three macronutrients (carbohydrates, protein, and fats) - this will make you feel full and satisfied.
Try to limit foods with added sugars, saturated fat, and sodium resulting in uneven blood sugar levels and increased food cravings.
Another added bonus - building a healthy snack bowl lets you get in touch with your inner creativity! First, choose a theme for your snack bowl. Maybe you want…
Mediterranean: smooth hummus with crunchy veggies, pita triangles, tzatziki sauce and a splash of olive oil
Parfait: creamy yogurt bowl with a scoop of seasonal fresh fruits, spoonful of granola and a drizzle of honey
Savory crunchy flavor: hot air-popped popcorn, tossed with dry roasted nuts, and sprinkled with nutritional yeast
Sweet chia pudding: soaked with your favorite milk, a spoonful of mixed berries, topped with sliced almonds
Tortilla wrap: with your favorite protein, produce, and salsa
Or build your own choosing a favorite food from each category. Have fun mixing and matching, anything goes!
1. Start your bowl with a whole grain carbohydrate, which is a good source of fiber. It’s recommended that women have 25 grams of fiber a day and men have 38 grams per day. Some examples are:
Whole grain crackers
Whole grain slider roll
Whole pita bread
Falafel
Small rice cakes
Small whole grain tortilla
Air-popped or light popcorn (it’s a whole grain)
2. Then add a protein. According to MyPlate, consuming lean and low-fat protein is healthiest. Spread your protein throughout your day for increased energy and satiety. Some examples are:
Hard-boiled egg
Cheese (string, sliced or cubed)
Cottage cheese
Sliced chicken or turkey
Tuna salad
Greek yogurt
Tofu
Edamame
Kidney beans
Chickpeas
3. Next add colorful produce rich in antioxidants which support cellular health and reduce risks of cardiovascular diseases and cancer. Stick to seasonal produce to enhance taste and freshness. Some examples are:
Blueberries
Raspberries
Strawberries
Grapes
Tangerines
Papayas
Sliced apples
Banana slices
Cherry tomatoes
Mini bell peppers
Broccoli/cauliflower
Beets
Brussel sprouts
Celery sticks
Carrots coins
4. Add a flavorful dip. Greek yogurt is high in protein, low in fat and is a good source of probiotics known to aid in digestion and nutrient absorption. Here are some others to choose from:
Greek yogurt sauce or tzatziki
Guacamole
Nut butters
Hummus
Salsa
Tapenade
5. Sprinkle on some heart healthy fats like nuts & seeds. Consuming unsaturated fats that are found in avocados, nuts, seeds can lower cholesterol levels, decrease inflammation and stabilize heart arrythmias. Here are some to choose from:
Pecans
Cashews
Walnuts
Pine nuts
Flaxseeds
Sunflower seeds
Pumpkin seeds
6. Finally, it’s not finished without a garnish. Here are some to choose from:
Slice of lemon or lime
Raisins
Parsley
Cilantro
Mint leaves
Pinch of parmesan cheese
Edible flower
Drizzle of honey
The Bottom Line
Having balanced snacks will help you incorporate key nutrients and stay fuller longer. Aim to include whole-grain carbohydrates, protein rich food sources, colorful crunchy produce, flavorful dips, topped with heart healthy fats and finished with a decorative garnish.
Whatever you do, be sure your snack bowl is healthy, satisfying, and delicious!
Happy snacking!!
Learn more about healthy eating habits and other wellness programs offered by Wellness Workdays.
Written by: Diane E. Kohler, Wellness Workdays Dietetic Intern
Sources:
2. Myplate.gov
3. Mayo Clinic
4. WebMD