Snacking can be a very helpful way of maintaining your energy throughout your day while preventing your sweet tooth from emerging through late-night snacks, treats or meals. Here, our Manotick physical therapists explain why snacking can be so important and also give some examples of healthy snacks to include in your day.
Incorporating small snacks into your daily eating habits will help to promote your energy levels and prevent cravings late into the evening. Generally, a balances snack should include two items from any of the following groups: dairy, meat, meat alternatives, fruit and vegetables.
To optimize its nutritional value, a snack should also be a good source of protein and made of mostly unprocessed foods. A registered dietitian can help you make healthier choices and provide you with tips to include snacks in your routine.
Examples of Healthy Snacks
Here are a few ideas for healthy snacks:
- 30g of cheddar cheese with 1 cup of grapes
- An individual Greek yogurt (100g) with 1 Tbsp. of ground flaxseed sprinkled on top
- 2 tablespoon of hummus with 1 cup of baby carrots and sliced cucumber
- An apple cut in slices with 1 Tbsp. of natural peanut butter
- Two (2) almond butter energy balls
- 2 Tbsp. of “easy trail mix” (see below)
Easy Trail Mix recipe:
- ½ cup raisins
- ¼ cup unsalted sunflower seeds
- 2 tablespoons semi-sweet chocolate chips
- 1 cup unsalted almonds
Add all ingredients to a large Mason jar and mix.
Optional: Pre-portion (2 Tbsp. each) in small containers or bags to make it easier to grab on your way out or to keep at your desk for a quick snack.
Almond Butter Energy Balls recipe:
- 2 Tbsp. ground flaxseeds
- 1/3 cup semi-sweet chocolate chips
- 1/3 cup unsweetened shredded coconut
- 2/3 cup quick oats
- ¼ cup honey OR maple syrup
- 1 cup natural almond butter
In a medium bowl, mix dry ingredients (oats, coconut, chocolate chips). In another bowl, mix wet ingredients (almond butter, honey). Combine wet to dry ingredients and make small balls (roughly 1 Tbsp each). Store in the refrigerator for about 1 week or freeze to keep for later.