If you’ve ever felt the need to “tide yourself over” between meals but still find yourself with little energy, it’s time to upgrade your snacks.
For many of us rushing between obligations, we try to plan our schedule around proper meals and snacks. We pack a little granola bar, a handful of pretzels, or scope out the candy scene when crossing paths with department secretaries. Some of us are even conscious enough to seek out protein, which seems to be the most filling of macronutrients.
Proteins require much more work than carbohydrates and sugars to digest and therefore longer to leave your stomach. The problem is that it may take a while for your stomach to register that it is full.. It’s not practical to carry around typical high protein foods, like chicken and eggs. This is why we turn to easy to grab candy, or highly processed simple starches like chips, popcorn, or bread.
Prevention magazine is dedicated to providing health conscious Americans with simple tips to bolster overall wellness. Registered Dietitian Leslie Bonci suggests jerky (either beef or turkey) because of its savory taste and low count of fats. The chewiness can help satiate you, while the variety of flavors can keep your taste buds satisfied. Look for brands that are low in sodium to avoid excess salt at around 100 calories per ounce. Be careful to avoid brands that contain unnecessary ingredients like hydrogenated oils or artificial flavorings.
Another great healthy snack is nuts. If you find yourself bored with almonds and peanuts, try cashew or walnuts. Another tasty legume is the soy nut, which provides complete proteins and a heaping amount of fiber. Roasted edamame is another hidden gem that comes in a number of delicious flavors. Measuring out a small handful, or one-quarter of a cup can help prevent overeating (nuts are easy to consume four or five servings).
Don’t forget low-fat string cheese and other single-portion cheeses like Laughing Cow Wedges. If a little wedge of cheese doesn’t seem to be enough, pair it with a handful of grapes. You’ll feel both fancy and full!
If you happen to be vegan or vegetarian, high protein snacks are sometimes hard to consciously work into your regimen. While it’s easy and perfectly healthy to reach for a piece of fruit, the most filling snacks combine a little of each macronutrient.
Fats, in addition to protein, prove to be far more satiating that predominately starch-based foods, unless they are especially fibrous. Crunchy chickpeas, which you can easily make at home by throwing a rinsed and dried can of chickpeas in the oven, are super simply and fun to eat. You can prepare these sweet, spicy, or salty to your liking. You can sprinkle whatever on roasted chickpeas and they’ll taste great.
An obvious choice for many is the infallible protein bar. Protein bars typically give the illusion of being a health food. They are branded with catch phrases and depictions of athletes, and leave the list of ingredients on a small, almost invisible flap of the wrapper. Protein bars can have dozens of ingredients and high sugar counts. The best bars, especially for in-between meals, typically fall into the category of 200 or less calories, 12 grams or more of protein, and about 5 grams of sugar of less. Higher levels of fiber (above 15 percent of daily value) will also contribute to satiation factor of bars.
Lastly, other healthy and easy snack choices include: spoonful of banana and peanut/almond butter, smashed avocado on toast, pita chips, hummus and veggies, air popped popcorn with nuts and raisins, and homemade oat muffins.
Simple Black Bean Hummus and Homemade Pita Chips
Hummus:
1 can black beans (drained and rinsed)
1 tbs tahini or oil of choice
2 tbs lemon juice
1 tsp salt
1 tsp pepper
Optional: teaspoon garlic powder, paprika cumin
Directions: combine ingredients in a food processor/blender and blend until desired consistency
– Pita chips: preheat oven to 400, slice pita bread of choice with pizza cutter into 6-8 equal pieces, fill bag with a splash of olive oil, salt, and pepper, place wedges in bag and shake until triangles are coated, place in oven on baking sheet for approximately 5-7 minutes until lightly browned.