When it comes to maintaining energy levels, avoiding overeating, and simply living our best and healthiest lives, I’m a big believer in snacks.
One of the biggest mistakes I see people make is not eating frequently enough; so many of us wait to eat until we’re starving, at which point all of our rational food choices fly out the window (does eating mindlessly from a bag of chips or going through a drive-thru out of pure desperation ring a bell?)
If you’re a mama like me, you most likely don’t leave your house without a bag of snacks for your little ones — because let’s be honest, when kids get hungry, all hell breaks loose.
Yet when it comes to our own bodies, we often ignore our hunger signals and let ourselves reach the point of no return (read: 8/10 hunger level) before deciding what to eat.
This is where snacks come in. When we listen to our hunger cues, we can fuel ourselves with healthy food that lets us feel balanced throughout the day.
The best part? Snacks don’t have to be complicated. Here, I’m helping to make your snack choices even easier:
Option 1: Mix & Match
One way you can put together a healthy snack is by simply picking some of your favourite items from the list below. Then, mix and match them with one another, aiming to include at least two food groups. The goal is to feel satiated for more than five minutes.
Fruit
*Choose in-season, organic fruits when possible
- Apples
- Bananas
- Oranges
- Plums
- Nectarines
- Berries
Veggies
*Choose in-season, organic veggies when possible
- Carrots
- Cucumber
- Pepper
- Peas
- Broccoli
- Cauliflower
Dairy
- Yogurt (choose at least 2% greek yogurt if possible)
- Piece of cheese
Protein
- Eggs
- Legumes
- Pepperoni stick(s)
- Turkey slices
- Chickpeas
- Edamame beans
- Hummus
Fats
- 1-2 scoops of nut butter
- Pat of butter
- ½-1 avocado sprinkled with sea salt
Disclaimer: If you’re someone who worries about keeping snack food around because you have a tendency to eat it all at once, I encourage you to watch my free training, 5 Steps to End the Battle with Food & Your Body, for some support.
Option 2: Make Your Own
If mixing and matching isn’t your thing, I’ve compiled a few of my ideas to inspire you to create your own snacks:
1. Frozen chocolate banana granola bites. Cut one banana in pieces and lay the pieces on parchment paper. Next, place a small dollop of your fave nut butter on each banana slice. Then, melt chocolate and coconut together in a pan and pour over the slices. Top with a sprinkle of granola and chia seeds, and then place a toothpick in each banana slice. Freeze and enjoy!
2. An assortment of your fave veggies and hummus. You can either do store-bought hummus or make your own (here’s a simple, healthy hummus recipe by Love & Lemons).
2. A handful of your fave nuts (or nut mixes!). Optional: make your own nut mix! Combine almonds, cashews, sunflower seeds, raisins, and some dark chocolate nibs for a tasty snack.
3. Babybel cheese and a few high-fibre crackers or veggies. I love Mary’s Gone Crackers or Eve’s Crackers!
4. Almond butter or peanut butter with celery, banana, or apple slices. Optional: sprinkle chia seeds on top!
5. Five-ingredient, no-bake energy balls. This recipe by Chef Savvy is simple, nutrient-dense, and protein-packed.
6. Protein shake. Great for when you’re short on time and need to snack on-the-run, whip up this easy shake before you hit the road. Try this blueberry kale protein smoothie by Joyful Healthy Eats.
7. Homemade granola bars. I love the Feel-Good Hearty Granola Bars by Oh She Glows. Bonus: there’s no added sugar in this recipe!
8. Pulled chicken with avocado. Mix the pulled chicken pieces with ½ cup of avocado. You can spread it on crackers or just eat it plain, topped with salt and pepper.
9. Piece of whole grain toast with fresh tomato. Add salt and pepper to taste, as well as turkey slices or ½ an avocado.
10. Black beans, salsa, and avocado. Mix these ingredients together and eat with bean chips or seed crackers.
11. Berries and cottage cheese. Pair your fave berries (fresh or frozen!) with cottage cheese for one of my protein-rich faves.
12. Roasted veggies with olive oil. Enjoy hot or cold as a snack.
13. High-fibre crackers with almond butter. Again, Mary’s Gone Crackers or Eve’s Crackers are great cracker options.
14. Slice of cheddar cheese with fruit. I love adding cheese to slices of pear or apple. Optional: pair with a small handful of almonds.
15. Small bowl of cheerios with milk of choice. Optional: add your fave berries!
16. Roasted chickpeas. This snack is salty, crispy, and totally satisfying. I love this recipe from Love & Lemons.
17. Nooch pop. Pair your popcorn with nutritional yeast for a cheesy flavour. Here’s a simple recipe by Gimme Some Oven.
18. Open-faced sandwich. Choose a high-fibre or wholewheat toast. Then, roast 1⁄4-1⁄2 cup roasted squash. Top the toast with the squash, a sprinkle of feta or goat cheese, and your fave herb. Eat open-faced!
20. Homemade muffins. These fibre-rich, healthy zucchini muffins by Cookie + Kate are a great option.
21. Unsweetened applesauce sprinkled with cinnamon and toasted nuts or seeds. Optional: Add a touch of pure maple syrup.
22. Frozen yogurt popsicle. Blend fruit and yogurt together. Then, pour the mixture into popsicle mould trays. Freeze and enjoy!
23. Almond milk mixed with a sprinkle of seeds and berries. The seed mix can be of your choosing — homemade or store-bought. I like combining chia, hemp, and flax. Mix ingredients together and enjoy!
24. Roasted green peas with olive oil. Top with salt and pepper.
25. Whole grain English muffin. Top with apple slices and melted cheese.
26. Cooked lentils of choice. Add a dollop of full-fat sour cream or tahini.
27. Plain yogurt with berries and flax seeds. Optional: mix in a touch of honey.
28. Dates stuffed with nut butter. Cut the date in half, remove the pit, and add a spoonful of your fave nut butter.
29. Rice cake with hummus and avocado. Use either store-bought or homemade hummus, mash ½ avocado, and top with salt and pepper.
30. Hard-boiled egg with a slice of cheese. Top with salt and pepper.
Hopefully after reading these recipe ideas, you’re feeling inspired to fuel your body with healthy snacks throughout your day. To hold yourself accountable to making frequent snacks, I recommend downloading this printable guide and posting it in your kitchen. Remember: if you want to maintain your energy levels, avoid overeating, and feel balanced, snacks are where it’s at!
If you make one of these snacks, don’t forget to share a picture and tag @RawBeautyTalks on Instagram.
Enjoy!!
xo -Erin
