Snacking is pretty normal for us busy, on-the-go peeps. However, we sometimes snack so mindlessly that we end up eating an entire bag of family style Doritos to ourselves.
So, what's the solution?
Luckily, the only option ISN'T just to tough it out. If you are genuinely hungry in between meals or simply want something to pick on while watching Game of Thrones, you can still snack without letting your munchies get the best of you. All it takes is a few small changes to your daily habits. Let's start by making healthier food choices to satisfy each and every one of your cravings!
1) Satiating
White Bean Tuna Salad on Whole-Grain Crackers
Ingredients:
Ancient Grains Melba Toast
1 can white albacore tuna in water, drained
1/2 cup white Canelli beans, rinsed and draine
1 clove garlic, minced
2-3 T lemon juice
¼ cup chopped red onion
2 T fresh basil, chopped
ground pepper (to taste)
If you've had a skimpy lunch and want a quick snack to hold you over until dinner, try this fiber-rich, protein-packed snack to provide your body with key nutrients and help you feel full. This recipe is super easy to put together and one of my personal favorites! Whisk lemon juice, garlic, and ground pepper in a medium bowl. Add beans, tuna, onion, and basil; toss to coat well. Scoop ~ 2T tuna salad on Ancient Grains Melba Toast (a low-carb variety made with millet, amaranth, buckwheat, quinoa, and sesame), or any whole grain cracker of your choice. WALLAH your snack is complete!
Nutrition Facts:
2 Servings; Serving size (3 tuna-topped toasts): Calories 196, Total Fat 3.6g, Saturated Fat 1g, Trans Fat 0g, Polyunsaturated Fat 1.4g, Monounsaturated Fat 1.2g, Cholesterol 37.5mg, Sodium 270mg, Total Carbohydrate 21g, Dietary Fiber 3.5g, Sugars 0.8g, Added Sugars 0g, Protein 23g
2) Sweet and Salty
Homemade Trail Mix
Ingredients:
1 cup popcorn, air-popped
1/3 cup almonds, raw
1/4 cup raisins, unsweetened, unsulfured
This three-ingredient trail mix is the perfect combination of salty and sweet! It contains fiber, omega-3 fatty acids and key minerals such as calcium and potassium. I recommend buying each ingredient separately and mixing them together on your own rather than buying ready-to-eat trail mix to avoid added fats, sugar, preservatives and/or hidden flavor enhancers. It does not require refrigeration, so it can be packed in a bag when you need a quick snack. Depending on your ingredients, calories can add up. On the plus side, however, trail-mix ingredients also provide many nutrients such as vitamin E and heart-healthy fats to compensate! As with any food, if you make your own instead of buying pre-made trail mix, you'll have a better handle on the resulting nutrition potential.
To make this trail mix, just toss together pretzels, almonds, air-popped popcorn and raisins in a bowl (add or remove ingredients per your preference!)
Nutrition Facts:
4 Servings; Serving size (1/3 cup): Calories 135, Total Fat 7g, Saturated Fat 1.6g, Trans Fat 0g, Polyunsaturated Fat 1.5g, Monounsaturated Fat 3.8g, Cholesterol <5mg, Sodium 23mg, Total Carbohydrate 15g, Dietary Fiber 4g, Sugars 10.5g, Added Sugars 0g, Protein 3g
3) Creamy..and Fruity
Greek Yogurt Parfait
Ingredients:
6 oz Fat-Free Greek yogurt, plain
1/2 cup mixed berries, fresh or frozen
1/4 cup Nature's Path Maple Pecan Crunch
Lay down that bowl of vanilla ice-cream drenched in chocolate syrup and make your own Greek yogurt parfait for a snack that is just as sweet-- with the added benefits of protein and probiotics! Unlike regular yogurt, a majority of the liquid whey (milk protein) is strained during processing, which gives Greek yogurt its thick consistency and rich protein content. Greek yogurt also contains live and active cultures, such as Lactobacillus acidophilus, that stimulate the growth of beneficial bacteria in our gut and promote digestive health. Feel free to add some fresh berries and granola for a complete snack and to sweeten up the tarty taste. Typically, I use Nature's Path Maple Pecan Crunch, which is low in sugar (3.3g per 1/4 cup) and saturated fat (0.3g per 1/4 cup) and super tasty, but you can choose any cereal/granola you prefer!
Nutrition Facts:
1 Serving; Serving size (1 parfait): Calories 214, Total Fat 2.3g, Saturated Fat 0.5g, Trans Fat 0g, Polyunsaturated Fat 1g, Monounsaturated Fat 0.8g, Cholesterol 10mg, Sodium 160mg, Total Carbohydrate 27.7g, Dietary Fiber 4.2g, Sugars 13.5g, Added Sugars 0g, Protein 20.5g
4) Savory..and Spicy
Sweet Potato Hummus
Ingredients:
2 medium sweet potatoes, baked
1 T olive oil
1 can chickpeas, rinsed and drained
2 cloves garlic, minced
1/2 lemon, zest
2 T tahini
1/4 tsp. cumin
This snack is not your typical hummus; it is extremely flavorful--both sweet and spicy--and is perfect for the fall! Though it takes a little longer to prepare than most other snacks, this recipe yields enough hummus to refrigerate as leftovers for a few days. It is loaded with wonderful nutrients such as fiber, vitamin A, plant-based protein and essential minerals such as iron, magnesium, and potassium.
To make this hummus, first preheat your oven to 400 degrees. Bake the sweet potatoes (~45 minutes). When the potatoes are done baking, set them aside to cool. In the meantime, toss the remaining ingredients into a food processor. Add the spices slowly and taste as you go so you can adjust the spices as you prefer. Once the potatoes are cooled, peel the skin off and add the potatoes into the food processor. Blend well and enjoy it as a snack with pita wedges, veggies or as a spread!
Nutrition Facts:
6-8 Servings; Serving size (2 T): Calories 211, Total Fat 6.4g, Saturated Fat 1.4g, Trans Fat 0g, Polyunsaturated Fat 2.7g, Monounsaturated Fat 2.3g, Cholesterol 0mg, Sodium 118mg, Total Carbohydrate 29g, Dietary Fiber 6g, Sugars 4.5g, Added Sugars 0g, Protein 7.4g
References
Nutrient Analysis calculated via My Fitness Pal and USDA Food Composition Table
Sweet Potato Hummus adapted and modified from eatingwell.com
Tuna recipe and image adapted and modified from NY Times
