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.
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.
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.
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.
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