Wellness Tips, Healthy Recipes, Inspirations, Lifestyle, Nutrition + More
10 Healthy Properly Balanced Snacks
Share:
Eating healthy, good carbs (low-glycemic or slow metabolizing, higher fiber) balanced with higher protein & healthy fats is critical to weight-loss success; not only for shedding fat but keeping it off once you lose it. It’s also good for overall health, more energy, mental clarity, and true vitality.
Snacking is important because it keeps your blood sugar stable, especially when we are living busy lives. Eating every 3 hours will keep your blood sugar stable, your energy high and will provide your bodies with energy so you feel great all day long. Snacking properly also helps to release the fat and pounds.
Remember it’s important to always include protein (p); good, complex carbohydrates (c) mostly from veggies (unlimited raw or lightly cooked) & some fruit (1-2 servings per day for weight loss); good fats (EFA’s), all combined in the right balance and portions.
Why eat protein with your snack?
Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. By eating protein with your snack, you reduce the hunger hormone and boost several satiety hormones. This leads to a reduction in hunger and will help you lose weight by not over snacking – you automatically eat fewer calories because you feel full.
Let’s talk a little on carbohydrates, because so many want to avoid carbs and that simple isn’t something good to do.
The Basics of Carbohydrates
There are two types of carbohydrates: simple and complex.
Simple (bad or fast) carbohydrates are quickly absorbed in the small intestine, resulting in a spike in your blood sugar and a boost of energy.
Complex (good or slow) carbohydrates (includes starches and fiber) are slower to digest meaning that instead of a rapid spike in blood sugar, you have a more prolonged release of energy. Fiber, on the other hand, is not digested and is therefore not a source of energy for us. However, dietary fiber in both forms (soluble and insoluble) has other healthy benefits such as promoting gut motility and providing energy to the intestinal bacteria able to digest it. If you eat a meal or snack high in fiber, your blood glucose may drop because the fiber is not digested, it doesn’t turn into sugar or glucose in the body.
And what about Fats?
Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Fat serves an important role for storing energy. But it is high in calories, so paying attention to portion sizes of the fats you’re eating and balancing with carbohydrates and protein is so important.
If you’re looking for some healthy snack idea’s, here are my top picks.
10 Healthy Properly Balanced Snacks
1. Granny Smith green apple (f) with 2 TBLS Almond Butter (p, EFA’s)– use only 1 TBLS if you are trying to lose weight.
Let’s break this one down for a little more understanding.
GREEN APPLES: I love green apples… they have less sugars, more fiber (3-4 grams), and are mostly water. This makes them a good snack with some nut butter which contains some protein (about 4 grams/tablespoon) and EFA’s (healthy fats) and even is high in Vitamin E.
NUT BUTTER (2 TBLS): With 200 calories, nearly 19 grams of fat, and almost 5 grams of protein, almond butter, when paired properly, is a great snack between meals when you’re hungry. It also contains heart-healthy monounsaturated fats as well as vitamins and minerals, including vitamin E, magnesium, and calcium. Eat nut butter with an apple, celery, or jicama.
2. Celery (c) with 2 TBLS of Hummus (p, EFA’s) – find a brand that has 2 or more grams protein, add or make your own high protein hummus.
3. Nutrition Bars (c,p, EFA’s) – high in protein and low-glycemic, these are so easy to have at home, the office and while on the go. Read the label and make sure you are selecting one that isn’t full of sugar, too high in carb and too low on protein. My favorites are here: https://customerordering.usana.com/s/GVE3a3.
4. Yogurt (1/2 cup for weigh-loss, 1 cup for maintenance) (p) with 1/2 cup berries (p, EFA’s)
5. 1/2 cup (for weight-loss or 1 cup for maintenance) plain Greek yogurt (p, EFA’s) with 1/2 cup blueberries or strawberries (c)
6. Avocado-Tomato Stack: 1/2 large avocado sliced (p, EFA’s); large tomato sliced (c); basil leaves. Layer avocado in-between thick slices tomato with a basil leaf & season with sea salt & cracked pepper.
7. ½ Banana (c) & ½ Cup 2% Cottage Cheese (p, EFA’s) Sprinkled with Cinnamon – Breakstone snack packs are perfect
8. 2 Lettuce Wraps each with a slices of low-nitrate turkey and a slice of cheese (p), shredded carrots (or chopped red/yellow peppers, cucumber, zucchini) (c) & sprouts (EFA’s).
9. 2 Hard-Boiled Eggs (p, EFA’s) with 1c Celery, Snap Peas or Zucchini Sticks (c). Eat the whole egg
10. Colorful peppers (c) and 2 tablespoons high-protein guacamole (p, EFA’s).
Easy High-Protein Guacamole
- 2 garlic cloves
- 1 red tomato, diced
- 1/4 red onion, chopped
- 2 green onions, chopped
- juice of 2 lemons
- 1/4 to 1/2 cup cilantro, chopped
- salt/pepper, to taste
Prepare edamame, allow to cool and drain well. Place the edamame in a food processor. Add garlic, two tablespoons water, and blitz until very smooth. (Add water if the paste is too dry to move smoothly, a few splashes at a time). Scrape down the edges as much as needed.
Scoop avocado into a bowl and smash until lightly chunky. Add edamame from processer with the diced tomato, red onion, green onion, cilantro, lemon, a pinch of raw sugar, salt and pepper. Let chill for 1 hour.
Bonus #11. Carrots (c) with 1 cup Roasted Chickpeas (p, EFA’s) – to roast chickpeas, use 2 15 oz cans garbanzo beans, drained, rinsed and dried. Toss in 1-2 tablespoons EVOO and 1/2 teaspoon sea or Celtic salt. Spread single layer on pan and roast at 400′ until crispy on outside or about 20-30 minutes. Remove and eat as is or sprinkle or toss with 2-4 tablespoons of your favorite seasonings or spices like finely chopped fresh herbs, chili powder, curry powder, cumin, smoked paprika (one of my fav’s), rosemary, thyme, or other spices and herbs.
