Healthy snack ideas for all day energy

Improving your eating habits is a big goal to have as even small changes to your diet can yield big results in the form of more energy, better skin, improved sleep. sleep and more.

Of course, it can feel overwhelming to make changes to your entire diet at once, or even not know where to start. A smart way to achieve a healthy eating goal is to break it down into smaller chunks and focus on improving them one at a time – and there’s hardly a better place to start. your snacks.


But snacks are hard! Many of the snack foods that appear or are marketed are actually unhealthy, making it challenging to decipher which snack foods to choose. We reached out to nutritionists and healthy eating experts to share some healthy snacks, including products they personally use and recommend when hunger strikes.

Melissa Vasikauskas, a registered dietitian and registered dietitian who guides clients on healthy eating strategies, says, “A healthy snack includes all the nutrients your body needs to stay healthy. works, while at the same time satisfying what you are craving.” She says listening to your cravings is actually a good thing to do — as long as you make smart choices when feeding that craving. “If you’re craving something high in sugar,” she says, “it’s because your body is looking for fast-acting carbohydrates. You can combine foods you love and crave while balancing them with other foods to create a nutritious, satisfying, and healthy snack. ”


Kristin Kirkpatrick, a registered dietitian and founder KAK Nutrition Consulting, says, “I tell my patients that a healthy snack is one that gives you plenty of nutrition. Snacks should be low in sugar (except fresh fruit), and have enough fiber and protein. Snacks will give us energy, not drain our energy. ”


The experts we spoke with all agree that the goal of a balanced snack is the goal and that a balanced snack can make room for a delicious meal. Mallory Gonzales, a registered dietitian and head of nutrition at Kencko, said, “If you need a piece of chocolate, eat a piece of chocolate!” Gonzales explains how to incorporate addictives into your snack, “I would start by looking at the macronutrients in the snack — carbs, protein, and fat — and aim to have the least. two of them combined. Better yet, try for all three! ”

We asked these experts about the snacks they make on their own and the conveniences and gadgets they get from eating their favorite little bites.

Dash Tasti-Crisp Electric Fryer

Vasikauskas uses an air fryer to make air-fried chickpeas; she says toss your favorite chickpeas, oil, and spices in an air fryer at 390 degrees F for 12-15 minutes. This was considered Best affordable air fryer by our test team.

Breville Super Q

For something sweeter, Vasikauskas uses his blender to make smoothies. Her basic recipe includes 6 ounces of Greek yogurt, fresh or frozen fruit, 2 tablespoons of nut butter, half a cup of juice or water, and ice. This particular blender is our pick for best blender of 2022.

Breville mini smart oven

“Toaster ovens are also great for warming up some bread and spreading peanut butter,” says Vasikauskas. In addition to peanut butter toast, she also loves simple snacks like: raw veggies and crackers with hummus; Greek yogurt with berries and nuts; fruit with cheese.

Oxo Good Grips Melon Baller

“The melon planer makes it easy to process fruit,” says Kirkpatrick. “They also work if you’re assembling protein balls.” Vasikauskas offers a helpful tip for choosing fruit snacks: “If there’s more than an hour before your next meal, choose snacks that combine protein, carbohydrates, and fat. But if you have less than an hour before your next meal, I recommend choosing a piece of fruit, as fruit is digested quickly and will help you get on with your next meal – without sacrificing cravings. your eat. ”

Dash . mini waffle maker

“I also love mini waffle makers, because it’s so easy to use them to make low-carb, low-sugar waffles topped with almond butter or 70% dark chocolate melt,” says Kirkpatrick. If you’re a first-timer, you can prepare a small batch of waffles and freeze them; Just put one in the toaster to warm up.

Instant Pot's Official Silicone Egg Pan

If you have an Instant Pot, Kirkpatrick recommends investing in a silicone egg-bite insert. “Egg molds can be great for making your own healthy snacks, and not just those made with eggs,” she says. The insert can be used to make egg tarts, muffins, mini ovens and more.

Dash Hot Air Popcorn Popper Maker

Gonzales loves popcorn made on the stovetop or with a popcorn machine as a snack. “Popcorn is a whole grain and it contains protein,” she says. “By making popcorn on the stove or in a popcorn machine, you can make popcorn with olive oil for a nutritious and enjoyable snack.”

Browsing through online snack options can be overwhelming because it’s so much fun, but with the help of nutritionists, we’ve put together a list of healthy snacks on the web. Amazon is both delicious and nutritious. You can also check out the best snack subscription box we have tested.

Sargento Balanced Breaks Natural White Cheddar Cake, Sea Salt Roasted Almonds and Dried Cranberries

Sargento Balanced Breaks Natural White Cheddar Cheese, Sea Salt Roasted Almonds and Dried Cranberries

If you often find yourself still hungry after eating a small mid-afternoon meal, you may need to adjust your snacking. “Typically, I see people choosing snacks that only have one or two macronutrients,” says Vasikauskas. “Balance of carbohydrates with protein and fat (like nuts, peanut butter, hummus, or cheese) will help satisfy your hunger and help you be better prepared to make healthier choices throughout. all day.”

Larabar Gluten Free Vegetarian Fruits & Nuts, 16 Packs

Larabar Fruit & Nut Bar gluten free, 16 packs

“Fruit can absolutely be part of a healthy snack, but if you eat it alone, it won’t satisfy you,” says Vasikauskas, which can lead to real choices. product is not good. “This is often why people end up eating too many high-carbohydrate foods even though they’re trying to eat healthy.” If you crave the sweetness of fruit, try pairing it with some nuts and cheese, or opt for a fruit and nut bar.

Kind Good Snack Bar, Caramel Almond & Sea Salt, 12 packs

Kind Good Snack Bar, Caramel Almond & Sea Salt, 12 packs

Sometimes fruit can satisfy your sweet tooth, but other times what you really want is a candy bar. And that’s okay! If you’re looking to replace the occasional candy bar with something healthier that still feels fun, Vasikauskas recommends the Kind bar.

Sabra Classic Hummus With Pretzels

Vasikauskas has picked out three Sabra snack options that she recommends for those looking for something savory. The brand’s snack packs combine classic hummus with thin biscuits that provide a little protein, a little fat, and a little carbs to keep you full and energized between meals.

Sabra Singles Classic Hummus, 6 pieces

For those looking for a gluten-free snack, Vasikauskas prefers Sabra’s hummus menu – pre-portioned servings that can be enjoyed with carrots, celery and other raw vegetables, served with pretzels Crispy gluten-free or just straight out of the container.

Sabra Snackers Guacamole and Tortilla Chips

Sabra Snackers Guacamole and Tortilla Chips

One final Sabra option that Vasikauskas recommends is the guacamole snack pack and tortilla roll. It’s a great vegan, plant-based snack option that you can grab and eat on the go.

Get The Gold Snack Protein Vegan Gluten Free, 14 Packs

For those following a gluten-free and/or vegan diet, Vasikauskas recommends Grab The Gold’s snack bars. They come in two flavors, peanut butter and jelly or peanut butter and chocolate, and are individually wrapped, making it easy to grab and eat on the go.

Quest Frosted Cookies, 24 packs

“I love Quest snacks for my patients because they provide delicious, comforting options that meet your needs and are high in protein,” says Kirkpatrick, “without compromising on your nutritional goals,” says Kirkpatrick. friend”. Frosted Cookies is one of her favorite snacks the brand offers.

Quest Nutrition High protein bar, 12 packs

Quest Protein Bars are another one of Kirkpatrick’s options; She says she particularly likes the Chocolate Chip Cookie Dough flavors, but varieties like double chocolate chip cookies, white chocolate raspberry, and chocolate chip oatmeal are also available.

Quest Nutrition Tortilla Style Protein Chips

Identifying a healthy snack brand and sticking with it is an easy way to simplify snack time decision-making. For Kirkpatrick, Quest snacks fit the bill because they offer both sweet and savory options, like these protein morsels.

Atkins Caramel Almond Keto Cluster, 8-Pack

These Atkins caramels Kirkpatrick recommends are essentially a candy bar, making them a great snack option for those with a sweet tooth.

SkinnyPop Popcorn Personal Snack Bag, 40 packs

Kirkpatrick also loves popcorn as a healthy snack option, and for those looking for a takeout option, she recommends the SkinnyPop brand. Their personalized serving snack bags come in original and white cheddar flavors.

Health Warrior Dark Chocolate Split Bar, Pack of 15 Packs

“Some great packaged snack options are seeds, nuts, trail mix, and granola bars,” says Gonzales.

Nature Valley Nut Granola Bars, Variety Pack

Granola bars are a snack food that can look healthy without, and so it’s especially important to read the nutrition facts to make smart choices. Nature Valley’s granola bars are a good choice for a well-balanced snack.

Twisted bread spelled organic ancient grains at Hanover

Gonzales also likes whole grain crackers and whole grain crackers, when cravings for something crunchy and salty. “Remember my advice about including at least two macronutrients? Consider pairing your packaged cookies or crackers with a high-protein dip for a more nutritious and satisfying snack. ”

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