Happy Healthy-Snacking!












For most of us, snacking is a pretty regrettable thing we occasionally (or more than occasionally) do. It always has a negative connotation attached to it, almost as if you’re cheating between meals. However, what it all really comes down to is your choice of snacks!

Healthy snacks not only nourish your body, but also keep your appetite under control, causing you to not overeat during meals, and actually helping you lose weight!

Research shows that eating every four hours helps to keep your metabolism charged and your energy level high.

Eating nutritious snacks will help keep you body energized and help you lose weight. Protein promotes growth of lean muscle mass, which boosts metabolic rate and increases calorie burn while fiber improves digestion. A well-balanced snack should have 10 grams of protein and about 5 grams of fiber.

Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead.

Each of these snacks is easy to make and pack, has less than 200 calories and will help with those 3 p.m. cravings.



One cup of  edamame (boiled soybeans) with some seasoned salt contains 17 grams of protein, 8 grams of fiber, and 189 calories.





Whole Wheat Crackers and Nut (peanut, almond, cashew) Butter


Pick some good quality multigrain crackers and a tablespoon of peanut butter. This nutrient-rich snack has just 193 calories and about 2 grams of fiber. The combination of complex carbs and protein help to keep your blood sugar stable and keep you feeling full longer.






Nuts are rich in heart-healthy fats but are calorically dense (about 170 calories per ounce) so measure out an ounce (about 24 almonds) and stick to that amount. Almonds and other nuts are a naturally high source of vitamin E, calcium, magnesium, and potassium and are rich in protein and fiber.




Snack Bars


If you’re craving some sweets, and looking for a health bar to fill the void, be sure to check those ingredients and be prepared to pay a bit extra. Brands like LaraBar , KIND or Vega are good sources of fiber, contain no added sugar, and are made from whole, natural ingredients like dates, almonds, cashews, and cranberries. These bars are rich in fiber, low in sodium, loaded with vitamins and minerals, and contain around 200 calories.





Fruits make a great snack especially when in season. The average serving of fruit is around 70 calories.

My favourite snack is large pink lady apple, cut in quarters, cored, with ½ teaspoon of almond butter on each quarter. So delicious! Sweet apples are quite high on glycemic index; fiber in nuts lowers the glycemic index, at the same time making this snack more filling.


If you’re in the mood for good-looking snacks – try this:

  • cherry tomatoes
  • Bocconcini mozzarella balls
  • basil leaves

Skew tomatoes, cheese and basil on a toothpick and enjoy healthy and aesthetic snack.








Other great fat-burning snacks:

  1. Plain yogurt with berries and freshly ground flaxseed.
  2. Whole-grain crackers with some cheese or high quality canned tuna
  3. Cucumber and bell pepper slices with hummus.
  4. A hard boiled egg sprinkled with smoked paprika or salt with herbs
  5. Fresh vegetables with plain yogurt and herbs


So there you go! Enjoy these super-quick ideas for some tasty, healthy and satiating snacks!

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