Today I’m talking about one of my favorite nutrition topics…snacking! This has kind of turned into a hot and misunderstood topic. There is nothing innately wrong about eating between meals; however, there is often a lot of guilt around snacking. In my opinion, when done right snacks help bridge the gap between meals and keep energy levels up. Too often I see clients going 6-7 hours between lunch and dinner which results in overeating at dinner and continued snacking later into the evening.
Snacks can also help fill the nutritional gaps that your meals may be missing. If you find it difficult to get in enough fruits and/or vegetables at meals then snacks are a great opportunity to focus on those foods.
Let me also note that there is a difference between having a mindful snack and grazing. Mindless eating is SO easy to do…especially with kids… little bites here and there on random foods is not really satisfying and is probably leaving you more confused about when and what you should eat next. So, it’s smart to have some sort of plan when it comes to snacking.
The ideal snack provides protein and healthy fats to help you feel satisfied and take the edge off before the next meal. If you think about hunger and fullness on a scale from 1 (hanger monster) to 10 (think post-Thanksgiving food coma) you want to avoid going into a meal between a 1-3. Chances are you will overeat, reach for quick energy foods (think carbs and sugar), and be left feeling sluggish and uncomfortable (likely ending the meal at a 9-10).
Yes, it does takes some thought and planning to have nutritious and tasty snacks on hand so you don’t get stuck empty handed, moody AF, and find yourself in the drive thru line at Starbucks at 3:00pm ordering an grande Iced Carmel Macchiato and 3 petite vanilla scones…has this ever happened to anyone else?? No? Moving on…
Hot tip: always keep individual bags of nuts and/or bars stashed in your car and purse in case of an emergency in order to avoid the above “hypothetical” Starbucks scenario. However, there are SO many less boring and much tastier snack combinations to experiment with. Good news! I create the below list of some of my fav snack ideas to help keep the hunger hormones in check so you can approach your next meal cool, calm and hanger free!
- Wild Friends individual Peanut or Almond butter packets
- check their store locator tab to find a store near you that carries this product
- pair with apple slices or celery sticks
- Plain Greek yogurt + granola (fav kind)
- found at Target and Whole Foods
- Protein rich smoothie (see this post)
- Bars (I’m loving Rx, Perfect, and Lara bars at the moment)
- OR try making your own protein bar! Love this recipe
- Guacamole (or this dressing) + raw veggies
- GG crackers + nut butter or avocado slices + chia seeds
- You can find GG crackers on Amazon or some Whole Foods carry them
- Turkey roll-ups (deli turkey + slice bell peppers + string cheese)
- Popcorn (Love this kind)
- Siete chips + salsa and/or guacamole
- I get my Siete Chips from Whole Foods
- Hard boiled eggs or cottage cheese
- These or these muffins + nut butter
- Turkey jerky (fav brand)
- Crackers (like these) + hummus or this cream cheese
- Celery + tahini + goji berries
- Almond butter filled dates + sea salt (if you’re craving something sweet!)
- Roasted chickpeas (try this recipe)
- Chia seed pudding (I like this recipe)
- Energy Bites (see recipe below)
FYI my next post will be more specific about pre/post workout snacks…stay tuned
Oatmeal Raisin Energy Bites Recipe
Ingredients:
(makes 8 to 12 balls)
- 1 cup dry oats
- 1 cup raisins
- 3 tbsp Sun Butter (or sub for favorite nut butter)
- 1/2 c walnuts
- 1/4 c ground flax
- 1-2 tsp cinnamon
Directions:
- Place all ingredients into a high speed blender or food processor
- Blend until the mixture is finely ground (mixture should hold together when pressed)
- Roll mixture into balls…I make mine about the size of golf balls.
- Store in the fridge or freezer and Enjoy!
All information on the The Champagne Theory blog, including but not limited to information about nutrition, health and fitness, is intended for general or background purposes only, and not as medical advice applicable to any individual. Please consult your medical provider or providers for instructions specific to your own medical concerns and condition.
