A new year brings resolutions of self-care and body improvement. We join gyms, install mindful eating apps and stock our fridges with fibrous vegetables and lean proteins. It all goes great until you feel a hunger pang at 3 p.m. and aspirations of healthy eating crumble into bits, much like the bottom of the bag of potato chips you just devoured.
I find snacking to be essential for maintaining my energy level throughout the day and preventing overeating at mealtime. However, staying on track with body development and weight loss goals can be challenging as many snacks are high in sugar, salt, fat and empty calories, and filled with unpronounceable chemicals. To stay on course with a healthy lifestyle, I choose snacks that are nutrient-dense and satisfy hunger.
Wholesome snacking is possible, but it comes with preparation. As someone who’s lost a significant amount of weight, improved my metabolic profile and changed the way I eat, I know it’s important to make healthy snacking easy. I make certain to have a selection of store-bought items on hand and ready to eat — as easy as opening that bag of chips. I also stock my kitchen with ingredients that can be quickly assembled into a healthy snack or tossed together in a recipe. Lastly, it’s smart to keep a few make-ahead snacks in the fridge.
Here are 10 ways to snack healthy this year:
Credit: Virginia Willis
Credit: Virginia Willis
1. Take it tin to table: Canned fish and seafood are low in saturated fat, packed with heart-healthy omega-3s and high in protein. This is not just the same old can of tuna, but it is just as easy. Ready-to-eat choices range from lemon caper mackerel bathed in extra-virgin olive oil to spicy mussels in escabeche to sardines in coconut curry.
Credit: Virginia Willis
Credit: Virginia Willis
2. (Tooth)pick-me-up: Use a toothpick instead of a fork to slow down the speed of snacking. Eating slowly can significantly enhance satiety and support healthier eating habits. When you eat more slowly, your body has time to register fullness, which can prevent overeating. This mindful approach to eating can lead to better portion control. Cubes of feta or bite-sized mozzarella balls combined with grape tomatoes and olives are a satisfying savory snack fit for a toothpick.
Credit: Virginia Willis
Credit: Virginia Willis
3. Low-fat and luscious: Sometimes you want a smooth and creamy indulgence. An oversized afternoon sugary blended drink topped with whipped cream and drizzled with more sugar is not the only option. Wake up your daytime doldrums with a frozen yogurt frappe. Yogurt is high in protein, which can temporarily suppress ghrelin, the so-called hunger hormone, and help you feel full. In the jar of a blender, combine 1 cup of cold coffee, 1 cup of nonfat skyr or Greek yogurt, a splash of vanilla extract, a natural liquid sweetener such as agave, honey or maple syrup, and 2 cups of ice. Blend until icy and mixed.
4. Spa super sipper: Spas and health resorts offer “potassium broth” for a mid-morning boost. It sounds fancy, but this magic elixir is simply broth made with vegetables, including their peels. Potassium is an electrolyte and natural diuretic — properties that prompt waterlogged cells throughout the body to release trapped fluids. Combine 1 each of skin-on chopped onion, carrot, celery and potato in a pot. Add 4 sprigs of parsley and a few slices of ginger and turmeric. Add water to cover. Add a pinch of sea salt. Bring to a boil. Reduce the heat to simmer and cook until fragrant, about 20 minutes. Strain and drink as a warm broth.
5. Salty snacks: Ditch the chip and reach for a different salty snack. Popcorn is a whole grain. Whole grains provide dietary fiber, which aids in digestion and helps regulate blood sugar levels. Who needs butter when you can flavor the popping oil with zesty strips of orange, fragrant sprigs of rosemary and dust with freshly grated Parmigiano-Reggiano? Heat 1 tablespoon of olive oil in a medium saucepan over medium-high heat. Add the entire zest of an orange removed with a vegetable peeler and 4 rosemary sprigs. Add 2 tablespoons of unpopped popcorn. Cover and cook, shaking constantly, until the kernels have popped, 3 to 4 minutes. Top with 2 tablespoons freshly grated Parmesan cheese and season with salt and pepper.
Credit: Virginia Willis
Credit: Virginia Willis
6. Bring on the brassicas: If there’s one reason to own an air fryer, it’s to cook Brussels sprouts! Using a paring knife, trim 1 pound Brussels sprouts and halve any that are wider than 1 inch. Transfer to a medium bowl, add 1 tablespoon extra-virgin olive oil and toss to combine. Add to the air fryer and arrange into a single layer. Cook at 375 degrees until browned and tender, about 15 minutes, shaking the basket halfway through, or in a 425-degree oven for 45 minutes. Season with salt and pepper to taste. Dip in chili crisp or a drizzle of tahini if you want a flavor boost.
7. Hands-on: Some of the best snacks are finger foods. Air fryer chickpeas are crispy, crunchy and perfect for hands-on snacking. Drain and rinse 1 (15-ounce) can of chickpeas. Dry the chickpeas very well with paper towels. In a medium bowl, toss chickpeas, 1 tablespoon olive oil, 2 teaspoons of chile powder and a pinch of kosher salt. Transfer the mixture to the basket of the air fryer and cook at 375 degrees for 15 minutes or place on a sheet pan and bake in a 425-degree oven for 45 minutes.
Credit: Virginia Willis
Credit: Virginia Willis
8. Fakeout food: Sometimes you need a snack that’s more like a mini-meal. Try a healthy homemade version of pizza, a favorite takeout food. Heat the oven to 450 degrees. Place a whole-grain high-fiber flour tortilla on a baking sheet or, for extra crispiness, an upside-down cast-iron skillet. Spoon over 2 tablespoons low-sodium tomato sauce or salsa. Add 8 slices of turkey pepperoni and 2 ounces of low-moisture part-skim mozzarella cheese. Transfer to the oven and bake until the cheese is melted and golden, about 8 minutes. Serve with red pepper flakes if desired.
9. Be an egghead: Hard-cooked eggs are a must-have for healthy ready-to-go snacking. They are inexpensive and highly nutritious. You can eat them simply out of the shell with salt and pepper or make a quick egg salad with light mayonnaise served with cucumber slices or crackers. Place eggs in a medium pot in a single layer. Cover with cold water by 1 inch. Bring to a boil, then cover the pot and turn off the heat. Let the eggs cook in the heated water, covered, for 10 to 12 minutes. At 10 minutes, the yolks will be creamy and vibrant yellow; at 12 minutes, the yolks will be more firm and paler yellow. Store hard-cooked eggs for up to 7 days in the refrigerator.
10. Indulge your chocolate cravings: Whip up these Peanut Butter Oat Chocolate Energy Bites instead of reaching for a candy bar. They are packed with natural ingredients, versatile and can be eaten as a quick snack any time of day. To make 24, line a baking sheet with a silicone baking mat or parchment paper. In a medium saucepan, combine 3½ cups rolled oats, 1 cup all-natural peanut butter, 1 cup bittersweet chocolate chips and a pinch of salt over medium heat. Cook, stirring constantly, until the chocolate is melted and the ingredients are well combined. Using a small ice cream scoop or a tablespoon, spoon the mixture onto the prepared baking sheet. Set aside to firm up and set. Store in the refrigerator in an airtight container for up to 1 week.
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