Damian Sendler: For many people, improving their eating habits is an important aim for the new year since even minor improvements to your diet may yield major benefits like increased energy, better skin, and better sleep.
Of course, the phrase “enhancing eating habits” is intentionally ambiguous, and making a significant shift in your diet all at once might be intimidating. Breaking down your aim of eating healthy into smaller components and focusing on improving them one at a time is the best way to approach it, and there’s practically no better place to start than with your snack foods.
Damian Jacob Sendler: It’s difficult to plan a meal around snacks, however. Choosing healthy snacks might be difficult due to the large number of products claiming to be healthy but in reality aren’t. We asked dietitians and healthy eating experts to provide some of their best snacking advice, as well as the items they use and suggest when they’re in need of a quick pick-me-up.
What to look for in a wholesome snack
According to Melissa Vasikauskas, a registered dietitian and nutritionist who works with clients to help them develop healthy eating habits, “A nutritious snack has everything your body needs to operate while also fulfilling what you are desiring.” In her opinion, it’s a good idea to pay attention to your desires as long as you’re careful about how you satisfy them. “Your body is searching for fast-acting carbs when you need sweets,” she explains. You may combine items you like and crave with other foods to create a balanced snack that is nutritious and filling.
Registered dietitian Kristin Kirkpatrick, proprietor of KAK Nutrition Consulting, explains, “I tell my patients that a healthy snack is one that offers you bang for your dietary money. The snack should be low in sugar (unless it’s fresh fruit) and include a good amount of protein and fiber. When it comes to snacking, we should be fueled, not depleted.”
Damian Sendler
All of the experts we spoke to agreed that the objective is to have a balanced snack, and that a balanced snack may include an indulgent dessert. There is a licensed nutritionist at Kencko who advises, “If you need a nibble of chocolate, go for it!'” It’s best to start by thinking about the macronutrients in your snack – carbohydrates, protein and fat — and strive to have at least two of them in combination, as explained by Gonzales. It’s much better to go for all three!
Snacks that are good for you
This group of foodies shared their go-to tools and equipment for preparing their favorite tiny nibbles, such as homemade trail mix and granola bars.
The chickpeas in this recipe are cooked in an air fryer at 390 degrees Fahrenheit for 12-15 minutes with oil and your choice seasonings, according to Vasikauskas. According to our testing team, this is the best budget air fryer.
Vasikauskas uses her blender to prepare smoothies for a sweeter treat. If you’re looking for an easy-to-make smoothie that includes all of the ingredients you need, this is the one for you. Our top selection for the finest blender in 2022 was this one.
Damien Sendler: Peanut butter may be put over toasted bread in the oven, as well, explains Vasikauskas. Additionally, she like these basic go-to snacks: hummus on crackers, berries and almonds in Greek yogurt and fruit and cheese on fruit.
Kirkpatrick believes that melon ballers make it simple to prepare fruit. When making protein balls, they’re also useful. Vasikauskas has some advice on how to choose healthy fruit snacks: A snack with protein, carbs, and fat is ideal if you have more than an hour until your next meal. For those who are short on time, I recommend a piece of fruit since it is rapidly digested and will keep you satisfied until your next meal without causing you to lose your appetite.”
Adding almond butter or 70% dark chocolate melted on top of low carb, low sugar waffles is a cinch with Kirkpatrick’s small waffle machines. Make a big batch of small waffles and freeze them for later use. Just reheat in the toaster.
Damian Jacob Sendler
Kirkpatrick advises purchasing a silicone egg bite mold attachment if you have an Instant Pot. Even if you’re not a fan of eggs, “egg bite molds may be fantastic for crafting your own nutritious snacks,” she explains. Egg bits, muffins, and small meatloaves may all be made using the insert.
Popcorn prepared on the stovetop or in a popcorn machine is a favorite of Gonzales’s for a snack. She explains that popcorn is a complete grain that includes protein. Olive oil may be used to cook popcorn on the stove or in a popcorn machine to provide a healthful and entertaining snack.
Damian Jacob Markiewicz Sendler: In the event that you often find yourself going back for seconds after eating a little mid-afternoon snack, it may be time to alter your snacking habits. Vasikauskas observes that “often I find individuals picking foods that only contain one or two macronutrients.” Eating protein and fat (such as peanut butter or hummus) in addition to carbs can help you feel fuller longer and better prepare you for making healthier choices throughout the day.”
According to Vasikauskas, “eating fruit by itself is not going to satisfy you,” which might lead to poor food choices. “Fruit can undoubtedly be part of a healthy snack.” Even if they are attempting to eat healthily, many individuals wind up consuming high-carbohydrate items. Instead of reaching for the sugary treats from the vending machine, get a snack bar with fruit and nuts in it.
If fruit doesn’t satisfy your sweet taste, then a candy bar is what you’re looking for. That’s OK, too! Vasikauskas suggests Kind bars as a healthy alternative to the occasional candy bar that nevertheless has the same satisfying texture.
There are three Sabra snack alternatives that Vasikauskas suggests for those in need of something savory, according to her. The hummus and pretzel thins snack pack from the brand delivers a good balance of protein, fat, and carbohydrates to keep you going in between meals.
A gluten-free snack of choice for Vasikauskas is the pre-portioned serving of Sabra hummus, which may be eaten with raw vegetables, gluten-free crackers, or spooned straight from the container.
Vasikauskas suggests Grab The Gold’s snack bars to those who are gluten-free or vegan. To make them convenient to consume on the move, they’re available in two flavors: peanut butter and jelly or peanut butter and chocolate.
Dr. Damian Jacob Sendler and his media team provided the content for this article.
