5 Healthy, Convenient Snacks to Keep You Satisfied

Brett's Blog, Nutrition
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You may have heard that eating four to six smaller meals in one day may be a healthier way of eating. Experts say that it may keep your metabolism up and prevent huge hunger swings throughout the day.

This philosophy may sound great in theory, but when it comes to practice, many argue that it is a challenge…and rightfully so. Coming up with 4 – 6 small meals in one day sure sounds like a lot more work than preparing three bigger meals. The truth is, however, it doesn’t have to be.  All it takes is some planning.

Assuming you have the traditional breakfast, lunch and dinner meals covered, here are six ideas for healthy snacks that you can enjoy that are well-balanced (incorporating all three macro-nutrients: carbs, protein and fat), full of fiber and healthy nutrients to keep you energized and your metabolism in high gear all day long.

  1. Baby Carrots and Hummus: Carrots are loaded with Vitamins A, B6 and E… and fiber.  Hummus is a great source of protein and healthy fats.  Keep a tub of hummus and a bag of carrots at work for a great afternoon snack.  Serving Size = 1 cup carrots and 1/3 cup hummus
  2. Whole Grain/Multi Grain Toast and Low-Fat Cheese: Whole Grain or Multi-Grain bread is packed with nutrients and fiber.  The Low-Fat Cheese gives you the protein you’ll need to keep you satiated.  Serving Size = 2 slice of multi-grain bread and 2 slices low-fat swiss cheese
  3. All Natural Peanut Butter and an Apple: When I say Peanut Butter, I mean the all-natural kind that is made purely from peanuts.  If a peanut butter has sugar in it and other ingredients or preservatives, it isn’t all natural.  The apple provides you with all the sweetness you need, so getting added sugar in the peanut butter is unnecessary.  Serving Size = 1 large apple (with skin) and 1 Tbsp. Peanut Butter
  4. Plain Yogurt, Berries and Granola or Oats: This is one of my favorite ‘second breakfast’ snacks.  It is loaded with fiber and antioxidants, plus will give you some healthy protein.  Serving Size = 1/4 cup oats, 1/2 cup yogurt and 1/2 cup berries
  5. Almonds and raisins: Almond and raisins are FULL of vitamins and minerals and provide you with great anti-aging benefits, not to mention fiber and healthy fats.  Serving Size = 11 almonds and 1/4 cup raisins
  6. Nutrition Bars: Although I’m a proponent of eating whole foods as much as possible, there are a lot of healthier snack bars out on the market. Some to consider trying are Kashi Crunch and Roll Bars. Also Odwalla and Balance Bare bars. Most of these are between 150 – 250 calories each and provide you with a healthy and satisfying ratio of carbohydrates, fat and protein.  Serving size = 1 Bar

Eating throughout the day can be easy.  Lay in all of the above to switch it up day to day!  Do you have any favorite healthy snacks?  Any you’d like to share?  Have you had any of the above?

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  • Marsha

    Nice articles. I have lost 110 pounds slowly since July of 2007, I still have 40 more to lose and these last 40 are so tough. I have learned that for my body, routine is a key. I use the Cliff Bar Oatmeal/Walnut/Raisin as my 10am snack and some fresh fruit item as a 3pm snack. I also have bought Almonds and broken them up into 1 serving bags for my office for a “snack-crunch” attack. This seems to help greatly. I have learned over two years weight-loss is not successful unless you consider it a healthy lifestyle not a diet; diets end and weight comes back. Healthy living is for life. Van, I agree with you; since I have changed to healthier foods my grocery bill has doubled, but add up what you would have spent at the drive-thru, vending machines, and impulse counter items and I think it evens out in the long run. Try Farmers Markets in season for great fresh fruit and veggies at reasonable cost. I really enjoyed reading your articles Ms. Blumenthal. I will be an avid reader of your articles!

  • Judi

    I agree with MegaBites! Even with coupons – it is SO HARD to find anything healthy. Fresh Vegetables & fruits, WW bread, Naturally Nested Eggs, etc – the list can go on. My only thought on this is: Health is Wealth!!! There is NO price to pay on being healthy. I rather pay more at the stores for my health than in the doctor’s office or even worst the hospital cost. I wish things were different!!!!!!

  • http://www.youtube.com/user/Megabites646 MegaBites

    As long as you keep eating animal products and “healthy fats” without looking as serving sizes, you will never be able to maintain your weight. Animal products, even organic ones are not meant to be in our bodies and they are toxic to us. In order for your body to spread out the toxins it puts on weight and will keep it on. This will be true for most people who are not athletes or body builders (so basically everyone), not that anyone NEEDS to eat animal protein or high fat nuts and oils even if they are extremely athletic.

    Eating whole fresh raw fruits, and vegetables is all you need to feel and look great or heal your body. There is enough of every vitamin, mineral, fat, protein, and carbohydrate in fruits and veggies if you eat a variety.

  • Van

    Why is it that foods that are good for you costs so much more than other foods?
    Have you ever noticed that people who live on low incomes, generally speaking, have a high percentage of those considered overweight? I have noticed items in the grocery recomended as “good for you” usually cost about one third more!!

    • Brett

      Van, you are correct. If you’d like to learn more about why, read “Ominvore’s Dilemma” by Michael Pollan. The government subsidizes the foods that are unhealthy for us…not those that are healthy.

  • esther

    true on Bella and Brett’s comments. i’ve always had a problem with carbs. they’ve been my weakness in the past and most of my weight gain. i had to cut off bread, anything with yeast, and those addicting salty snacks (crackers, pretzels). i’m still leary of buying anything carbwise. tho i do eat cereal a few times a week. i just make sure its as natural as i can get. i do make my own granola which is way better than the packaged. i still stay away from yeast products. so no pizza for me. lol. but it doesnt bother me as it used to. if i get crackers, its the ones from Kashi. i occasionally buy Triscuits or wheat thins but the low sodium kind. as for bars, i won’t eat those unless i’m rushed in the morning and didnt have time to make anything. rare, but there are those days. i can afford the luxury of carb snacks since i don’t eat three meals a day. i literally ‘snack’ all day, eating small meals. and that actually keeps me energetic. usually when i ate 3 meals a day, i felt more tired and sluggish. i do agree more with the nuts, veggies, and fruit as snacks. i keep at my brother to eat those instead of reaching for the sugared cereal. all in all, some nice tips. i’ll keep these in mind.

  • http://www.sheerbalance.com Brett Blumenthal

    Thanks Bella…
    I agree with you on cereal bars and granola on its own. However, nutrition bars that are high in protein and have a moderate amount of fat do not get processed so quickly…they have the protein so that the Glycemic Index goes up. I would never eat granola alone, but if you have it with high protein greek yogurt, you also ward off the big sugar rush to your system. I recommend being very picky about what bars you eat…there are a lot of crappy ones out there, but if you eat Odwalla or Kashi, you are probably better off.

  • bella

    I would absolutely not recommend cereal bars and granola as a healthy snack to have on a regular basis. I know this for a fact because I thought these, in moderation of course, would be a good snack in between meals. And though I was never overweight to begin with, I was wondering why I seemed to put on a bit of weight after snacking on those for a year, in between eating more or less healthy meals. I was fooled by two things: I focused on calorie count and tried to avoid foods high in fat.

    What you must realize is that low calorie cereal bars, though they might low in calories, will convert to simple sugars in your body. The result: weight gain. Same goes for granola and particularly wheat products. Whole grain bread and pasta does it to me every time. Those simple carbs convert to sugars with the same result. I would opt for rye bread or oats if you are really hungry in between meals, or fruit, veggies, proteins, and “healthier” fats (olive oil dressing for example).

    In addition, those cereal bars are filled with all kinds of preservatives and chemicals, all of which will build up in your body. Also, do not opt for carbs every time you are hungry, because they give you brief “sugar highs” that make you crave for more.

    Trust me guys, it took me a year before I realized this.

  • a cohn

    Carrots and humus sound like a good combo. I think I shall try that next time I am looking for a snack.