Excessive snacking can cause unwanted weight gain. Yes, even healthy snacks! But the best way to prevent snacking isn’t self-control and restricting calories, it’s balanced and satiating snack combos that keep you fuller, longer! This strategy naturally helps you slash calories and have all day energy! Keep reading to learn what snacks a dietitian recommends for all day energy and easier weight loss (really, fat loss!)
What is a healthy snack?
Snacking plays a crucial role in maintaining energy levels and preventing the dreaded midday slump. But not all snacks are created equal, especially when it comes to managing blood sugar levels. To make smart snacking choices, it’s important to set certain standards for your snacks. There are three essential criteria to consider when choosing snacks:
- accessibility
- fat and fiber content
- protein presence
By following these guidelines, you can keep your blood sugar steady, feel satiated, and enjoy sustained energy throughout the day.
Accessibility: Grab-and-Go Healthy Snacks with Protein
When hunger strikes, accessibility is key. Opt for snacks that are efficient, easy to carry, and readily available. Protein-rich options are particularly beneficial for blood sugar control. Consider these accessible snack ideas:
#Pursejerky:
Keep a pack of high-quality jerky in your bag for a protein-packed and convenient snack on the go. A few jerky’s I keep on rotation:
High-Quality Protein Bars:
Look for bars made with wholesome ingredients, minimal added sugars, and are both high in protein and real-food fiber. Keep them in your desk drawer or bag for quick nourishment.
BTR Bars:
Protein Bars made with added adaptogens including reishi, maca, and cordyceps. Adaptogens are great to add to your diet because they have unique abilities to help our bodies adapt to stress, boost energy levels and enhance our overall well-being.
Elavi Bars:
Gut-friendly, nutrient-dense functional protein bars that are gluten-free, dairy-free, soy-free, non-GMO, no refined sugars, and decadent in taste.
Resist Bars:
Protein bars that are keto, vegan, blood sugar friendly, and support your hormones. Read more about Resist Bars here.
Individual Bags of Nuts: Nuts are a great source of healthy fats, protein, and fiber. And, a little bit goes a long way. I love pre-portioned bags – ¼ c or ½ cup containers to grab when hunger strikes. Use raw or dry roasted; most nuts are roasted in inflammatory seed oils and can double the calorie content quickly!
And while nuts are mostly fat, they also contain some protein:
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- Peanuts are high in protein, with 9.5 grams of protein per ¼ cup serving.
- Almonds are a close second with 7 grams of protein per ¼ cup serving.
- Pistachios are another great option, with 6 grams of protein per ¼ cup serving.
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Fat and Fiber: Pairing Carbs with Sustaining Nutrients
While carbohydrates can provide quick energy, they need to be paired with fat and/or protein for sustainable energy. This combination slows down digestion, preventing blood sugar spikes and crashes. At Whitness Nutrition we use the “Fat + Fiber equation” for a midday snack success!
Here’s how to incorporate fat and fiber into your snacks:
- Veggies and Dips: Don’t rely solely on carbs like chips or crackers for long-term energy. Instead, focus on healthy snacks like fresh vegetables. Choose options such as cucumber, bell peppers, or carrots. Pair them with dips made with healthy fats like hummus, nut butter or guacamole.
- Complex Carbs and Protein: When it comes to complex carbs like almond flour crackers, bread, or fresh fruit, you must add a protein source. This could be hard-boiled eggs, deli meat, or a tuna salad made with Safe Catch tuna (Use code WHITNEY20 for 20% off!). A protein and carb combination promotes balanced blood sugar levels and keeps you feeling satisfied for longer.
Healthy Snacks Protein Presence: The Key to Sustained Satisfaction
Protein is a satiating nutrient that helps stabilize blood sugar levels and prevents sudden drops in energy. Incorporate protein into your snacks to enhance their blood sugar benefits:
Fruit and Protein Pairings
Instead of eating fruit alone, combine it with protein-rich options like a Paleovalley meat stick or a hard-boiled egg. This combination balances the natural sugar (fructose) from fruit and provides a longer-lasting energy boost.
Greek Yogurt with Toppings
Opt for plain, unsweetened Greek yogurt, which is higher in protein than traditional yogurt. Add toppings like fresh berries, nuts, or seeds for extra fiber and nutrients.
Protein Bars
Choose protein bars made with real-food ingredients and a balanced macronutrient profile. Look for bars with at least 10-15 grams of protein and minimal added sugars. They’re a convenient and nourishing snack option for individuals with hectic schedules.
. Balanced bars can provide sustainable energy and support blood sugar control.
Resist, a real-food-based, hormone-supporting protein bar. These are a great way to supplement your diet when meals may not be so accessible (hello new mom!).
BTR Protein Bar, this healthy snack plant-protein based protein bar is full of purposeful ingredients like adaptogens, healthy fats and plant protein powder. I munch one of these at least once a day!
Runner up: A Gratisfied Almond Butter Bar is a great choice for a well-balanced bar made with real food ingredients. These bars can solve your hunger woes when a full on meal may not be available. And while it may not be as protein-dense as the previous bars, it’s packed with 27g of healthy fats in addition to 16g of protein. That ratio is ideal for long lasting fuel!
How much protein do you need? Learn more about how much protein women should get daily in our blog post here or book a call to learn more about your individual nutrition needs!
