4 Healthy BITES For every TYPE OF snacker
Everyone seems to have a different take on snacks. Some say eating three solid meals a day is the way to go. Others say eating six small meals is ideal. My take? Life is complicated. Some meals leave us stuffed, while others send us looking for a nosh an hour later (hi, sad desk lunch). Neither state feels great, but they’re both natural. After all, we aren’t programmed to know exactly when to stop eating or exactly how much food will satisfy us on a given day. The more we pay attention to how we feel after meals, the more we begin to understand our hunger and fullness cues over time (and how to approach those too-full or still-hungry feelings moving forward).
For those times when you feel yourself wishing for more between meals, I’m rounding up a few of my favorite, good-for-you snacks that are as simple as they are tasty. Because I know all of us have different taste preferences, I’m serving up ideas for every type of snacker: the one who likes it hearty, the one with a sweet tooth, the one who loves to crunch, and the one who craves creamy. Each snack offers fiber and high-quality protein and/or fat, critical components that will help keep you feeling satisfied.
Hummus ToastS: Hearty
Whole grain toasts topped with hummus are one of my favorite hearty snacks. Opt for a sprouted bread like Food for Life’s Ezekiel bread made from a combo of wheat, barley, millet, lentils, soybeans, and spelt. The sprouting process makes the nutrients in these whole grains and legumes more bioavailable, meaning our bodies can better absorb their minerals, such as calcium, magnesium, and iron. Top your toast with a plant-based spread packed with healthy fats, like hummus or smashed avocado for lasting fullness. I added everything bagel seasoning to mine for a savory flavor finish.
Chocolate + Nut Butter-Stuffed Dates: Sweet
I’m not a nighttime muncher but I almost always crave something sweet right after lunch. No matter when you’re in the mood for a treat, try smothering a date in nut butter, topping it with a square of 80% dark chocolate and throwing some sea salt on top. The salty // sweet combo delivers fiber from the date and a hit of protein and heart healthy fats from the nut butter.
CUC + the works - Crunchy
If you’re someone who craves crunch, fresh cucumbers or seedy crackers are great snack options. Choosing raw veg or better-for-you crackers (like Mary’s Gone Crackers) over chips means there’s more room to expand your snack, so feel free to top them with guac, hummus, or a sliced hard-boiled egg. Another option: Spread cucumber rounds with cream cheese + everything but the bagel seasoning (sensing a theme here?) for a refreshing crunchy // creamy combo, as pictured above. For a protein-rich take, top the same rounds with mini slices of smoked salmon.
Yogurt+ - Creamy
I’m a sucker for any snack that requires a spoon. When craving something creamy, I opt for yogurt with all the fix-ins. If you tolerate dairy well, choose a plain Greek yogurt or Icelandic skyr and add your own toppings. I love adding toasted nuts, a chopped dried fig, crunchy cacao nibs, and/or cinnamon + honey for a sweet take. Feeling savory? Add diced bell peppers and a couple of crumbled pita chips to your yogurt, then drizzle it with olive oil and toss some salt + pepper on top. If you’re not doing dairy, I love Lavva’s dairy-free yogurts made from pili nuts, plantains, and coconut. They taste like dessert but are free from added sugars. One note: Since dairy-free yogurts are considerably lower in protein, be sure to add your own sources of protein with additions like hemp seeds or nuts to feel full for longer.