Ahh snacking.  When done right, it can provide sustained energy, rev your metabolism and keep you satisfied until your next meal. But when done wrong, it accomplishes none of the above and might even leave you with empty, extra calories tacked onto your day. So how can you make sure you’re doing it right? It’s all about these two things: Timing & Composition

Timing: As a rule of thumb, you should be eating every 3-4 hours. This means that if you’re an early bird who eats breakfast at 6 a.m. and then lunches at 12 p.m., then I would highly recommend a mid-morning snack. But snacks aren’t always necessary. For instance, if you have breakfast at 9 and then lunch at 12, you fall within the 3-4 hour bracket and might be not be in need of a snack. It’s important to strategically place snacks according to your schedule, without falling into the trap of mindlessly eating when you aren’t hungry.

 

Composition: A good snack should provide a source of fibre-rich carbohydrates along with some protein or healthy fats. On that note, here are 25 healthy snack ideas that I love. Easy, delicious and adult-friendly.

 

25 healthy snack ideas

 

1. Sliced apple + Almond butter

2. Date & Almond energy bites

3. Dried apricots + Walnuts

4. Unsweetened apple sauce + Toasted hazelnuts  + Cinnamon (Perfect for fall)

5. Veggie wraps:  Roll-up lettuce + smear of hummus + vegetable strips

6. Rye cracker + hard boil egg + sprinkle sea salt

7. Avocado tartine : 1 slice sprouted grain toast + smashed avocado  + lime juice & sea salt

8. Air popped popcorn  + chipotle powder

9. Mixed berries topped with chia seeds

10. Greek yogurt + all-natural granola

11. Granola bar (homemade or an all-natural fruit-nut bar like kronobar, larabar or Taste of nature )

12. Berry “pizza”: Half english muffin  + ricotta cheese + fresh berries

13. Pear + cashews

14. Half banana + peanut butter

15. Cherry tomatoes + cocktail bocconcini

16. Fresh cut vegetables + savoury yogurt dip (see recipe below)

17. 8 oz fruit smoothie

18. Crunch on a bag of hemp seeds

19. Pecan-stuffed dates

20. Yogurt parfait : Plain greek yogurt + seasonal fruit + shredded unsweetened coconut or chia seeds

21. Fig (dried or fresh) + 1 oz goat cheese

22. Super trail mix (see recipe below)

23. Sliced garden cucumber + Olives

24. Frozen grapes +  1 oz low-fat cheese

25.  Rye cracker + nut butter + pear slices

 

Savoury yogurt dip

Makes 2 servings

• 1/2 cup plain greek yogurt
• 1 teaspoon lemon juice
• 1/2 teaspoon lemon zest
• 2 tablespoons fresh herbs of your choosing: chives, mint, parsley, dill, basil, cilantro
• Pinch salt, pepper

 

Super trail mix recipe

Makes 4 servings

• 3 cups air popped popcorn
• 2 tablespoons cocoa nibs (or 2 squares good quality dark chocolate > 75% cacao)
• 60 ml dried cherries
• 2 tablespoons unsweetened shredded coconut
• 2 tablespoons sunflower seeds, unsalted

 

Are you a healthy snacker? What are some of your go-to snacks? Share below: