Planning healthy meals is important. However, most people fail to include snacks. That can leave them starved at their next meal, so they overeat or even worse, grab a quick candy bar from the vending machine at work or some unhealthy snacks at the gas station/convenience store. Not only are healthy snacks lower in calories, they’re higher in nutrition and can keep you feeling full and energized throughout the day.
Snacks that not only keep you feeling full, but also energized are important for mid-morning or afternoon.
When some people have the mid-morning or late afternoon energy drop, they reach for something sugary. That’s the worst thing you can eat. You’ll definitely get a quick boost of energy, but it won’t last long. You’ll get tired very soon, eat even more. Eventually, you’ll have consumed half your daily calories. The right type of snack contains fiber, fat or protein, but also contains a carbohydrate for quicker energy. For instance, a half an avocado contains fat and fiber. Just mash it up and spread it on whole wheat toast or rice cakes.
Fruit is a pick-me-up and when combined with protein keeps you fuller longer.
Slice an apple and spread some peanut butter on it. Make sure you use the type of peanut butter that contains just one ingredient, peanuts. If you’re not into peanut butter, combine that apple with a slice of cheese. The apple provides both the carbohydrates for quicker energy and the fiber that keeps you feeling full longer. The peanut butter or cheese provides the protein that keeps you feeling full.
Make your own trail mix.
Trail mix is a good snack if it’s made correctly. You don’t necessarily want ones that are filled with pretzels, peanut butter-white chocolate or milk chocolate chips, heavily sugared dried fruit and just a few nuts. You can make your own healthy mix with some dried fruit, seeds and raw nuts. You can even add some slivers of dark chocolate for extra sweetness or infuse it with air popped popcorn if you want more bulk. Make it in bulk and pack individual serving sizes for work.
- Make yogurt parfait in jelly jar mason containers. Put a layer of each yogurt, fresh fruit, a half of banana sliced and top it with another layer of yogurt, then add nuts on top.
- Make your own microwave popcorn or air popped popcorn. If you don’t have a microwave at work, make it at home in a microwave safe container with a loose fitting lid and bring a bag to work.
- Make your own roasted chickpeas or buy them. They’re high in fiber and protein that can keep you feeling full. The serving size is a half cup and the 10 grams of protein and 5 grams of fiber should keep you full longer.
- Make your own energy balls. Use wheat germ or toast oats in a pan until lightly browned. Mix a small amount of honey with peanut butter, then add to the oats/wheat germ. Form balls and roll them in excess wheat germ/oats.
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