Healthy Snacking

Fruit snack

Healthy snacks give you energy, increase nutrient intake, stabilize blood sugar levels, and keep you satisfied. What makes a snack, healthy? Other than it being real and fresh food, healthy snacks contain all three macronutrients -- protein + fat + carbohydrates. 

Protein is necessary for muscle growth, tissue repair, and movement. Protein makes up skin, hair, muscles, nails, ligaments, tendons, enzymes, blood + hormones. 

Sources

Animal protein: sustainably raised animal food, fed with grass. Buffalo, poultry, beef, bison, pork, eggs

Plant protein: whole grains, beans, legumes nuts, seeds, algae, nutritional yeast, spirulina

Fats store energy, make hormones, transport vitamins, strengthen immunity, increase cognitive function and keep the brain healthy, stamina, and improves skin health, hair, and eyesight. 

Sources

Animal: wild caught oily fish, pasture-raised butter and animals, egg yolk, raw milk, cheese

Plant: nuts, seeds, olives, avocados, coconut, flax seed, chia seed

Complex Carbohydrates offer a quick source of energy, regulates protein and fat metabolism, plus they contain vitamins, minerals, fiber, phytonutrients. Carbohydrates are made up of three components: fiber, starch, and sugar. Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Sources

Grains: quinoa, buckwheat, millet, amaranth, oats

Fiber-Rich Fruits: apples, berries, bananas, pears, dates, etc. 

Fiber-Rich Vegetables: broccoli, leafy greens, carrots, etc. 

Beans/Legumes: kidney, black, black-eyed, chickpea, lentils, etc. 

SNACK IDEAS

  • sardines + avocado

  • hummus + vegetables

  • spiced nuts + extra virgin olive oil

  • cottage cheese + seeds + raw honey

  • raw energy bars

  • soft/hard boiled eggs

  • kale chips + nutritional yeast

  • chia pudding with nuts and seasonal fruit

  • fruit + vegetable smoothies and juice

  • pesto + vegetable sticks

  • thai vegetable and/or chicken spring rolls

  • vegetable soups

  • seasonal fruit