Healthy Snacks, at first glance, looks suspiciously like an oxymoron. But, in this case, it is just a plain fact. Unfortunately when we think of snacks our thoughts immediately go to the chip aisle in the grocery story. Or in my case, the cookie aisle. You can have your cake but I’ll take a cookie. I don’t care if it’s chocolate chip, macaroon or snickerdoodle. I am a true cookie nut!
I’ve had a sweet tooth all my life and it’s been obvious. Ever since I was a child, I have struggled with my weight. My adult life has been an constant experiment trying all the diets. My weight has yo-yoed and I’ve hated the way I look. There are clothes in my closet that are every size I’ve ever wore. I don’t throw them away, They may fit me again! Someday! Anybody out there know what I mean?
Time for a change for the better, both for health and for flavor!
I’ve pretty much given up cookies. It’s not been fun but I’ve managed. If’ I’m at a luncheon, I might indulge and eat a cookie for dessert. I haven’t turned into a fanatic (which the lucky ones can do). But I have definitely become more deliberate about my choice.
I come from a family with a history of diabetes and I’ve been pre-diabetic for years. Low carbs and low sugar are a big plus for any food I eat. But face it, low carb and low sugar is usually low enjoyment. I decided to see what I could find about snacking choices for diabetics. Actually, the choices look pretty good to me. Check them out.
Apple or Pear with Nuts or Nut Butter
Okay, starting out with a winner here as far as I’m concerned. I love both the fruits and peanut butter is my go to for a quick snack. When I had severe gut issues, I often had a spoon of peanut butter before bed to help with my GERD. The best part, you can swap with other seasonal fruit and mix up the nuts or nut butter you choose. And you won’t break the bank with this choice.
Popcorn
When I was a kid, this was our snack. I lived in corn country and popcorn was always around along with my mom’s cast iron skillet to pop it in. And my dad always had lots of butter around. Doesn’t get better than that, does it? Athough not the same, I still get my heavy stainless-steel skillet out occasionally and pop up a big bowl.
But, when I’m feeling in the mood for popcorn but too lazy to pop it, my choice is our favorite mouth-ready popcorn with added protein. Popcorn is versatile and can be enjoyed as a sweet or savory snack. But watch those toppings! Our protein popcorn comes in 3 terrific flavors, For the more savory side, there’s White Cheddar or Garlic Parmesan. For those with a sweet tooth, like me, there’s Salty Sweet Kettle corn. With the added benefit of protein from Whey and Milk Protein Isolate, you can’t go wrong!
Chickpeas
“Chickpeas are a great snack because they have a trifecta of nutrients for satisfaction: fiber, protein, and slow-digesting carbs,” says Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian. They are a truly versatile legume and very reasonably priced. You can use them in dips, hummus and roasted with different flavors. You can find chips made of chickpeas and of course, in soups where they’re known as garbanzo beans. Chickpea flour is useful if you’re trying to go gluten-free. And don’t forget salads. I know many people don’t like them because they’re kinda bland, but that’s what make them useful in some of their other uses.
Beet Chips
Okay, I know. When you mention beets, faces grimace and moans fill the air. I Love Beets. Especially pickled beets. I try to always have a jar of them in my fridge. I have to admit I don’t like cooking beets because I get beet juice everywhere. Have you tried to remove beet stains? But, perfect for dipping, beet chips are a great way to boost your veggie intake in a more fun way than raw vegetables.
Beets are not only packed with fiber, B vitamins, vitamin C, and potassium, but they also contain inorganic nitrates, which have been linked to a number of health benefits. These include lower blood pressure and overall cardiovascular health, both of which I have to be concerned about. Unlike many veggie chips and veggie straws, beet chips are actually made with beets. They’re really easy to make at home like other veggie chips
Walnuts and other nuts
Need an afternoon mood boost? Grab a handful of walnuts. Studies have shown that walnuts may help lessen depression and improve your mood. Who doesn’t need that? While all nuts and seeds make a healthy snack, walnuts stand out because they’re the only tree nut that is an excellent source of the omega-3 fatty acid ALA. And their fiber and protein, help you stay satisfied between meals.
My husband loves nuts. I swear his mother was a squirrel (oops sorry, wrong conversation). I like my nuts covered in dark chocolate. That’s where the inflation really hit me because my source of chocolate covered nuts had to really raise their prices. But nuts are almost always found in our house.
Cottage Cheese with Fruit or Vegetables
While the high protein content already helps fill you up, full-fat cottage cheese maybe even more filling because fat can slow digestion. Some research suggests that dairy fat may not be as problematic for heart health as other saturated fat, but it’s still recommended you account for it in your daily allotment or choose the low-fat options.
That being said, adding vegetables and limited fruits to it for a snack is a great option. Personally, I like it most with avocado but I also like it with a little pineapple that was packed in its own juice. I also like to chop tomatoes in it. Hubby takes it plain. Another use is to mix into dips to boost their protein content.
Energy bars
Truthfully, here it’s probably best to go home-made. That way you can choose and substitute ingredients as needed. And yes, bars are the perfect grab and run snack. Just be very thorough when checking out the ingredients. Maybe make up a batch or two on the weekend for quick snacks during the week.
When choosing bars, look for those made mostly from whole foods. They should have less than 5 grams of sugar with a healthy mix of protein, fiber and fats. I found a really great bar that my husband really likes Unfortunately, they are also very popular so the market runs out of them routinely. I looked on the internet and found a recipe that had almost the exact mix of ingredients, so now I have a back-up when they do run out.
Greek Yogurt
This is one of my regular snacks. I happen to have a real love of tart (my warm lemon water in the morning is a must have!). Greek yogurt subtitutes for the ice cream I try not to eat too often. Mix in some nuts or fruit with maybe a tiny bit of raw honey; that’s heavenly to me. I also put in a little peanut butter occasionally. As a good side effect for me, the Greek yogurt doesn’t give me some of the IBS symptoms I sometimes suffer.
Beyond your typical yogurt parfait, use plain Greek yogurt to make either sweet or savory dips and pair with fruit, vegetables, or whole grain crackers.
Train Mix
I have to say that at first, this surprised me. But, making your own is incredibly easy and it’s fun to get creative in the kitchen (get the kids involved, too!). The flavor combos are limitless; Of course, nuts are the stars here, but you can add some dried cranberries, raisins or other dried fruits. Just don’t go overboard with them. More is not always better. And of course, add some chocolate. At the market, look for the sugarless chips.
Chia Pudding
These tiny seeds have big health benefits. Just one ounce of chia seeds (about 2 tablespoons) contains 9 grams of unsaturated fat (including some omega 3’s), 11 grams of fiber, 4 grams of protein, and are a good source of calcium, magnesium, and phosphorus, along with many antioxidants. The high fiber content may also help balance blood sugar, promote gut health, and reduce risk for cardiovascular disease. Wow, what a powerhouse! Needless to say, my morning smoothie always has chia seeds.
I can’t say that I’ve made a Chia Pudding yet for myself. But, I’ve seen more and more recipes for the pudding so I guess that will have to be my next new snack. I do know that when Chia seeds are mixed in liquid, they create a tapioca pudding-like texture and since I like tapioca, that sounds OK. Here’s a recipe I found that sounds good for Apple Cinnamon Chia Pudding
Bottom Line
Snacks can be healthy and they can fit into a healthy lifestyle. Whether made at home or in the factory, it is up to you to choose wisely. As much as possible, choose fresh and natural. Overall, limit processed sugars, include fiber, protein and good fats and watch the salt. This healthy combination keeps you energized between meals and helps you to reach your wellness goals.
What else can I do to stay healthier?
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