Dietitian Approved Snacks

I often get asked, 'What are some good snacks to eat?". With which I almost always reply with the most dietitian-y sounding answer, "Well it depends" - and it truly does, BUT there are a few things you do want to include every time you have a snack to get the most of it's staying power and accomplish what you've set out to do which is dull that nibble of hunger. Snacks can vary so much to meet hunger needs, emotional needs, or to simply enjoy! 

And let's not forget, sometimes we need snacks with some serious staying power, this is when I turn to things like seaweed & tuna wraps, chia pudding and yogurt bowls, hard boiled eggs, some fresh cut veggies, and trail mix or nuts for some serious lasting energy. These are some great options that will stick around a bit longer and give some energy if you are heading out to be active or if you have quite a bit of time before your next meal.

Chia pudding is always delicious and when we have delicious fresh fruit on the side, it helps bolster some serious sweetness. I also enjoy adding flavored Greek yogurt on the side for calcium and protein. 

Snacks on the go have always been in my consideration during the week. I have always worked multiple jobs and am often going from one place to another. Things like hardboiled eggs, fresh cut vegetables, and trail mix are staples that can be taken on the road or if I'm out walking from building to building at work. 

My favorite pre-workout snacks almost alway involve simple carbs and nut butters or nuts/seeds. It helps to keep me energized and also full so I'm not being distracted by hunger pains during my workouts. Especially important while pregnant, I need to keep my blood sugar stable and these types of snacks really help!

Another great carbohydrate and protein rich pre-workout snack is greek yogurt, fruit, and granola. How can you go wrong, not only does it bring all elements to a balanced plate it also has fiber, water content, and some serious sweetness for those of you who have a sweet tooth like me. 

Or any easy one that of course has nut butter involved: any grain/carbohydrate sources topped with your choice of nut butter/spread. I love the crunchy and mix of sweetness and salty, it's always great to have something like this because it can be taken on the go or heck even as a dessert snack at the end of the night. 

I love the strength of rice cakes however, they don't have the staying power that whole grain toast offers. I don't really buy rice cakes much anymore because bread is more affordable, versatile, and I like the warmth of the toast first thing in the morning before my workout. This also includes my favorite, banana bread and almond butter. 

Now when I have a real sweet tooth hankerin', I often go to the freezer where I always have a stash of recently made banana bread hidden away. I like to make a load every couple of weeks when some brown bananas inevitably turn up. Chris loves it, so I will take 3-4 slices and store them in the freezer for a rainy day. I don't eat it as quickly as he does, so if I'm not on my A-game I won't get any! The freezer is always a great way to save some for later, I just place it on a paper towel in the microwave for about 15 seconds and then throw it in the toaster to crisp it up a tad and slather with my favorite nut butter and a sprinkle of cinnamon. 

For some of my favorite between meal snacks are a fruit bowl with a granola-nut/protein bar on the side or veggie plate with a dip or hummus. I have made my own hummus, but I prefer store bought or picking some up from my local Mediterranean spot in Perrysburg. I always advocate for veggies as a snack, as Americans we simply do not get enough vegetables or fiber for that matter in our diets, so adding a serving or two served with some hummus is a delicious way to meet that goal! 

Portable snacks are usually my go-to, like I said with my busy schedule and fruit is always satisfying. I have always had multiple jobs and this involves running from one place to another and I am not productive as a hungry girl. So snacks is my game. I normally have more portable fruits, think oranges, apples, or bananas- but fresh berries are a major treat. 

And sometimes we're are in the mood for a particular taste, texture, or simply we want some hydration from our snack. I know there is nothing better in the summer months than some fresh fruit. Fruit is a great way to get in fiber along with added water content from the fruit which is much needed in the summer months. Pineapple is one of my favorites in the summer months because it is so juicy and sweet, not too mention on the cheaper end of the spectrum. 

Some of my favorite snacks involve peanut butter, nuts, and a carbohydrate source as I mentioned before. Snacking for some emotional assurance, to celebrate, or even because you are bored is absolutely normal and okay as well. Sometimes I just want a snack because I love a certain food even if I am not feeling any hunger. Society has tried to teach us that we can't trust our own bodies, ques, or feelings. Getting in touch with yourself can be difficult and it can be an uphill battle since we have been taught for so many years to not trust our intuitive feelings. It's also difficult because it's not just us solely tuning into one type of message. We have to take in so many inputs for consideration such as level of tiredness, hydration, knowledge such as when we will eat again or what will be available, and how we are feeling physically and emotional. Intuative eating pricnincples cover this and I encourage everyone to take a look at these princples and consider them. 

Apple Nachos?! One of my favorite snacks that packed with fiber and also yumminess is apple slices with nut butter... again, can you tell that I love peanut/nut butters? 

All and all, a snack doesn't have a specific formula or look. It can be in any combination of things and can be to satisfy an actual physical hunger, to support an emotional need, or even because we want to partake and enjoy it. The main key elements you want to aim for is one that contains carbohydrates, protein, fat, water content, fiber, and vitamins & minerals. Not to mention, eat something that sounds good to you. If you are only eating foods you think you should eat or that are 'healthy' chances are it's not going to satisfy you or fill your cup in a way that you need. Don't let people influence you or fear monger you about 'packaged' food items, some of these items are great paired with other fresh food sources and also they are convenient and more shelf stable. If you only eat fresh foods, you not only will spend a ton more time shopping and preparing, but also you could still miss out on key nutrition. Let me know if I didn't list your favorite snack below!