Snacking is a vital part of many healthy diets since it can give people energy and nutrients between meals. However, there are many ways to snack, and some are more helpful than others. It is important to snack in a way that meets your health and fitness goals. Here are a few tips and some delicious and nutritious ideas.
Change Up Your Snack Selections
It’s easy to get stuck in a pattern of reaching for the same healthful snacks, and when they no longer fulfill your need for variety, reaching for snacks that are not as healthy. To prevent this, change up your snack selections regularly. It could be as simple as introducing a new snack into the rotation every week, two weeks, or month.
Jerky is an overlooked food that makes a good snack for several reasons. It’s an excellent source of protein, which also helps in maintaining and building muscle mass. Jerky is also rich in nutrients and incredibly portable and convenient.
You don’t need utensils, nor do you have to refrigerate jerky. Because it is so shelf-stable, you can keep a large supply on hand when you need a quick snack. It’s also low in fat. Another benefit is that it is available in various types and flavors. Elk jerky is one, for example. In addition to jerky, underlooked snack selections include these:
- Roasted chickpeas
- Nut butter with fruit
- Veggie chips
- Seaweed snacks
- DIY snack mix (ideas include unsalted nuts, seeds, raisins, and plain popcorn)
- Fruits and vegetables you have not tried yet (they’re probably delicious!)
It can be fun to combine food groups. For instance, yogurt and berries go well together, as do whole-grain crackers with turkey and grapes. The sky’s the limit.
Choose Nutrient-Dense Snacks
Focus on nutrient-dense snacks, meaning those high in vitamins, minerals, and other important nutrients. Good options include fresh fruit and vegetables, nuts and seeds, whole-grain crackers or rice cakes, yogurt or kefir, hard-boiled eggs, and hummus or guacamole with veggie sticks.
Plan Ahead
It’s one thing to have the makings for healthy snacks on hand. It’s another to have them assembled and ready to go when you need them.
Meal prep and snack prep save people a lot of time and make it more likely that you’ll eat the foods you buy. If you put off prep, chances are you’ll reach for something unhealthier and prepackaged instead of a snack you have to take the time to assemble when the munchies hit.
Speaking of planning ahead, having the right to-go containers is critical. If your snack requires utensils, have them packed and ready for when you need to take off. Think about when you’ll be eating and what activity you will be doing. Some snacks work much better for a car commute than others do, and some can be ideal for midday work breaks.
Be Reasonable With Highly Processed Snacks
It’s not the worst thing in the world if you occasionally eat candy, chips, and fried foods. If you feel you’re denied them, their power could build in your mind and lead to binge eating.
Thus, go ahead and enjoy them if you really want these foods. The trick is to move on once you have eaten them. Many people eat them in smaller portions or only during reserved times on certain days, for example, Saturday afternoons during “flex” time.
Another tip is to not keep these snacks in your house or around you. Even if they are out of sight, their presence can be a whisper in the back of your mind and tempt you. Buy them in small portions only when you are purposefully planning to eat them. They should not be within easy reach of you at all times.
Opt For Whole Foods
Whole foods are minimally processed and nutrient-rich. Examples include fresh fruit, vegetables, whole-grain crackers, and nuts.
Snack Mindfully
If you snack while you watch TV or surf the internet, you might end up eating more than you planned. That is, if you’re actually hungry in the first place. Many people snack while they are on screens to have another set of distractions.
For mindful snacking, try to eat at a table without screens. Focus on flavors and textures. Remain present in the moment.
Remember Portion Size
It’s easy to say when you’re not hungry that you can limit yourself later, but if you keep your snacks in one giant container, you might overeat. Spend a little extra money, and get many small containers for storing your various snacks.
Drink Water
Water can help you feel full and complement a snacking regimen. Try to drink eight to 10 cups a day, and add a lemon or lime wedge to improve the taste if needed.
Snacking can be healthy and enjoyable. To fuel your body and meet your health or fitness goals, change up your snack lineup so it does not get stale, focus on nutrient-dense snacks, and remain purposeful about eating highly processed foods.
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