I received a letter from a reader asking for some healthy snacking suggestions for his busy lifestlye. Sometimes, when you've been focusing on creating healthy concoctions that are new, innovative, exciting, unique, simple, affordable, interesting, etc. you forget that most people (including myself, honestly) simply don't have the time to play and experiment in the kitchen. It's good to get back to basics (and realistic expectations), so I wanted to post my response for all of my readers, in case you've found yourself in a similar rut, or just need a quick refresher course in avoiding food traps.
If you have a second, send me two healthy things I can eat for snacks! I like everything but onions, and I like them cooked. Just on the go snacks or light meals that are healthy. You are inspiring; wish you stilled lived in Nashville.
Have a great day!
Jason
Nashville, TN
Hey Jason!
First and foremost, you want to make sure you get a good balance of a variety of vitamins, minerals, and nutrients, to stave off hunger cravings and provide plenty of mental and physical energy. The best way to do that is to mix colorful fruits and vegetables with nuts and grains (not necessarily all at the same time, though).
Some great snacks to have around the house or to take "to the office" with you would be carrot sticks (or baby carrots), red grapes (the red skins have more antioxidants than the green), apples, raisins...etc. It's best to have things on hand that don't require preparation, because if given the choice between washing and cutting up veggies, or popping through the drive-thru, the latter will often win.
Unfortunately, fruits and veggies don't fill most people up (or keep you full), so this is where the nuts and grains come in. Granola is my favorite filler. I make my own, but if you can find one with raisins, oats, almonds (or a combination of fruit, grain, and nut that you like), then you're getting all you need to revv you up. Trail mix is good, too. It's best if you go to the bulk section of the grocery store and make your own, to ensure that you're not getting added chemicals, preservatives, salt, sugar, and fat that will sabotage all efforts to stay healthy and fight cravings.
Lastly, I recommend "meal replacement" bars. I don't mean Special K or NutriGrain or Slimfast bars, though. These are highy processed "foods" that are loaded with chemicals, sugar, and preservatives. A good rule of thumb is to avoid buying foods that say "low fat" or "low sugar" or "sugar free" or "high protein," and opt for foods that are naturally low fat, low sugar, sugar free, and high protein (like fresh fruits, veggies, grains and nuts!).
I love Larabars and Raw Revolution bars. They come in a variety of flavors, are made with mostly raw, whole foods, they have NO added sugar, only the good kind of fat, no cholesterol, no salt, no preservatives, and no chemicals. And they're super-filling and will satisfy your sweet tooth (instead of candy). You can even buy "raw brownies" and get a snack that's loaded with protein, fiber, calcium, vitamin C, vitamin A, and tons of rich chocolatey flavor!
Healthy foods can be intimidating, because they're foreign territory to a lot of people, and they're expensive. But they're worth venturing out and shelling out for. It's better to pay a little bit more at the grocery store, than it is to pay at the doctor's office. Two addages apply here: "pay now, or pay later" and "pay the farmer, or pay the pharmacy." Your health should be your top priority. If you need to cut spending, food should be last to go.
If you incorporate lots of healthy foods packed with great-for-you stuff, you can afford to splurge on "fun food" (like pizza and beer) once in a while without a lot of long-term, adverse effects.
Here is a list of suggestions:
Carrots
Cucumbers
Broccoli
Cauliflower
*Pair your veggies with hummus, for a fat-free, protein-packed punch!
Grapes
Apples
Bananas
Raisins or other dried fruit
Other seasonal produce (peaches, pears, plums, blueberries, cherries, etc.)
*Avoid foods that are messy or require preparation like peeling*
Granola with fruit, grain, and nut:
Oats, Flax*, Hemp
Almonds, Cashews, Walnuts, Peanuts, Hazelnuts
Raisins, dried bananas, dried apples, dried peaches, dried pears
Naturally sweetened dark chocolate chips
*Flax is THE BEST source of Omega-3 fatty acids and an excellent source of protein. I recommend adding whole or ground flax seeds, or flax meal to EVERYTHING possible (baked goods, cereal, shakes, smoothies, granola, etc.) it doesn't alter the flavor or texture noticeably and is a superfood that should be a staple!
Whole grain crackers are a good snack, too (especially with added flax!)
Foods to avoid:
High fat
High sugar
Foods with artificial sweetener
Foods that say "low fat" or "sugar free"
Pre-packaged, processed foods
Fad diet products
No-no's:
Don't eat potato chips. Instead, opt for popcorn or pretzels.
Don't eat candy or cookies, instead, grab a meal bar.
Don't go through the drive-thru, opt for "slow foods."
DON'T DRINK SODA!!! Always opt for water.
If you need something with flavor, add a lemon, lime, orange, or cucumber.
If you need something sweet, drink diluted juice, fruit/vegetable juice, or something like Simply Lemonade (even vitamin water is better).
If you need something carbonated, try (flavored) sparkling water, or sparkling juice.
Hope this helped!
