Explore Healthy Living
Due to our modern fast-paced lifestyles, finding the time or energy to consistently prepare healthy, nutrient-dense meals can seem impossible. It can be especially tempting to grab a quick snack or hit the fast-food drive-thru when juggling meetings, family commitments, deadlines, and errands. However, it’s important to regularly consume snacks that are rich in nutrients and energy, while avoiding the empty calories of junk food. Healthy snacks at work can also help fill gaps in your diet, ensuring you get essential vitamins, minerals, and nutrients so your body has the fuel it needs, even when you’re not eating full meals. In this blog post we discussed a list of five flavorful and healthy snacks you can easily make.
1. Nuts and Seeds Mix
Nuts and seeds are nature’s powerhouses and deliver essential nutrients in every bite. You can easily store, take on the go, and consume without any preparation. A mix of nuts and seeds offers a balance of healthy fats, protein, and fiber, which work together to keep hunger at bay and maintain steady energy levels. These snacks are heart-healthy, great for brain function with an optimal mix of fatty acids and support your digestion. So, as you can see, this healthy snack is beneficial in more than one way, and if you’ve had a long day at work, they should be your go-to snack.
Nutritional Benefits:
Almonds: They have a high content of vitamin E which nourishes the skin and prevents oxidative stress. Almonds are also rich with magnesium, which is a mineral that can reduce your stress and increase sleep.
Walnuts: These are high in omega-3 fatty acids, which can help your brain to work more efficiently. They also have antioxidants to fight inflammation and promote overall health.
Pumpkin Seeds: Instead of more traditional seeds like sunflower, pumpkin seeds are rich in zinc which supports our immune system and brightens your mood by the fact it also contains magnesium.
Chia Seeds: They are tiny and good to use as the source of omega-3 fatty acids, calcium and also effect in digestion which is soluble fiber that helps to control blood sugar levels.
How to Prepare:
Mix equal part of almonds, walnuts, pumpkin seeds and chia seeds to make a balanced snack.The good news is that you can prepare this in bulk and store it in an airtight container, portioning out small servings (about ¼ cup per snack) into resealable bags or containers for easy grab-and-go snacking.
For additional variety, you can also add some dried fruits such as raisins, apricots, or cranberries. Keep an eye on the quantity, as dried fruit contains a lot of natural sugar. It can balance the nutty flavor and give you that extra source of energy.
Pro Tip:
For a change, roasted chickpeas or soy nuts if you wish to have even more protein added crunch. Use a small amount of spices like cinnamon, cayenne pepper or smoked paprika, salted nuts instead of raw and lightly toasting the cheese for added flavor alternatives.
2. Fresh Berries with Greek Yogurt
Greek yogurt is an adaptable snack for those with a sweet or savory tooth. It is a great source of gut-healthy probiotics (good bacteria) and protein to keep you full, it’s a win-win. Pair them with natural fresh berries and you have an antioxidant, vitamin, and fiber-rich snack. The snack is a perfect mix of proteins, fats as well as carbohydrates and hence good for those who are looking at that instant energy.
Nutritional Benefits:
Greek Yogurt – Greek yogurt is thicker and higher in protein compared to regular yogurt because it goes through the straining process. Rich in calcium (for bone health) and probiotics (digestion/immune system).
Blueberries: Blueberries are rich in anthocyanins. It is a type of antioxidant linked to improved brain function, better memory, and reduced oxidative stress. They are also high in fiber, which can help you to maintain healthy digestion.
Strawberries: Another great source of Vitamin C, which can help your immune system and keeps skin healthy. They also have a little bit of manganese – important for metabolic processes and our bone health.
How to Prepare:
Opt for plain unsweetened Greek yogurt, so you don’t have to consume more sugars and artificial flavors. Add a few blueberries, strawberries, and raspberries. Fresh berries are so healthy, but if it’s off-season, just use frozen. Frozen berries retain almost all the nutrients of fresh berries, and even when there’s a slight nutrient difference, it’s virtually negligible compared to how much healthier they are than potato chips or candy bars.
If you need some sweet just drizzle a teaspoon of honey or maple syrup but please try to keep these limited as our inflammatory and anxiety craving is no joke. If you like it thicker, stir in a tablespoon of chia seeds for another nutritional punch and it will thicken your yogurt as well.
Pro Tip:
Sprinkle homemade granola over your yogurt to give it some masculine crunch.Look for granola made with whole ingredients and no added sugars, or make your own by toasting oats with a little honey and coconut oil.Alternatively, layer your yogurt and berries in a jar to make a parfait you can eat later as an easy-to-grab breakfast or snack.
3. Veggie Sticks with Hummus
Veggie sticks and hummus — yum. It can be a good snack without the guilt. Hummus is a Mediterranean dip prepared mainly from chickpeas, olive oil and tahini which are a source of the plant-based protein and fiber. If you follow up with some chopped fresh veggies, those vitamins, minerals and antioxidants help to power your body through the day.
Nutritional Benefits:
Carrots: They are high in beta-carotene and support eye health, and they also provide fiber that contributes to digestion.
Cucumbers: Cucumbers are low in calories and contain a high water content, making them hydrating and an excellent choice for snacking.
Bell Peppers: Loaded with vitamin C, a single serving can account for over 100% of the daily recommended value. Roots are also loaded with antioxidants that fight inflammation.
Hummus is so full of protein from the chickpeas with healthy fats coming from olive oil and tahini. In addition to being great sources of iron and folate, which are responsible for releasing natural energy from food.
How to Prepare:
Chop up some of your favorite vegetables—carrots, cucumbers, bell peppers, and celery—into sticks or bite-sized pieces, and store them in airtight containers in the fridge. This way, you’ll have a healthy snack ready whenever you need it. Pair them with hummus, whether store-bought or homemade. Making your own hummus is simple: blend chickpeas, tahini, lemon juice, garlic, and olive oil in a food processor, and you’ve got a delicious dip.
For a bit of variety, you can get creative with the hummus by mixing in flavors like roasted red pepper, sun-dried tomatoes, or even avocado for a fresh twist.
Pro Tip:
Add chopped boiled eggs, or sliced turkey if you want more protein in this snack. A slightly different combination could be choosing different dips instead of hummus — guacamole or tzatziki are a couple that would taste good with veggie sticks too.
4. Apple Slices with Nut Butter
Apple Slices + Nut Butter When you just want a little something comforting and sweet, apple slices (not too thin) with nut butter is the solution. Apples are also loaded with soluble fiber, mainly pectin, which helps regulate digestion and maintain healthy blood sugar levels. Almond or peanut butter, such an easy way to include protein in your snack / meal for increased satiety fullness.
Nutritional Benefits:
Apples: Because apples contain a number of antioxidants, such as flavonoids, prevention of heart disease. They are also a good source of vitamin C and potassium which are important for keeping the immune system strong and healthy.
Nuts and Seeds: Peanut Butter- high in protein and healthy fats. Natural peanut butter is essential to obtain the benefits of peanut butter with no added sugars or oils.
Almond Butter: Almond butter is high in vitamin E, an antioxidant nutrient, and magnesium to aid muscle function & relaxation. It is also a good source of heart-friendly monounsaturated fats.
How to Prepare:
Slice in the apple core, slice into wedges. Evenly spread a tablespoon of almond or peanut butter on each slice. If you like crunchy texture, then choose a nut butter that has been made crunchy afterwards or seeds like chia and flaxseed for added fiber wages as palm.
5. Hard Boiled Eggs and Whole Grain Cracker
A good high-protein snack that’s filling, portable and easy to make ahead of time is hard-boiled eggs. They are great for people on the go and who need a fast but healthy alternative. When you pair them with whole grain crackers, aside from complex carbs and fiber you will have a much more well-rounded snack that will keep your energy up for longer.
Nutritional Benefits:
Eggs: Hard boiled eggs are a great source of protein. Eggs also provide key nutrients like vitamin B12 which is good for energy production and vitamin D for bone and immune health.
Whole Grain Crackers: Complex carbohydrates, great for energy that will stay with you. Whole grain options like oats, quinoa, and brown rice will provide more fiber and a higher nutrient content than the refined options.
How to Prepare:
Boil up a dozen or so at the start of the week, and keep them in the fridge. Having a slice or two of whole grain bread then giving yourself with some hard-boiled eggs is an exemplary healthy snack. A little tub of guac, or hummus would be great to eat with the crackers too.
Pro Tip:
If you want to go for some extra bit of flavor, season your eggs with a pinch of salt & pepper (or smoked paprika). You could also slice the eggs and get even some cracker action going to up those whole grain nutrients, topped with a little avocado.
Conclusion
Individuals who are on the go definitely need to snack in order to keep their energy up and prevent themselves from indulging in bad foods. Consume nutrient-dense snacks such as a nuts and seeds mix, Greek yogurt with berries, veggie sticks with hummus, apple slices with nut butter or hard-boiled eggs with whole grain crackers. They are simple to prepare ahead of time and are perfect for those times you need a little something to keep on the healthy track during busy moments alongside your day.
Snacking smartly doesn’t need to take a lot of time or effort, just a tiny bit of pre-planning and know-how. So when you have that afternoon hunger strike, move away from cheese omelets instead, opt for its healthier counterparts. Your body will thank you… and your mind too!
