Feeling sluggish midday? Is your busy schedule sabotaging your healthy eating goals? We’ve all been there, and the struggle is real.
But what if there were delicious options that are healthy for you too?
After some research, I found some interesting options and shortlisted four dietitian-recommended snacks that are convenient and perfect for keeping in your bag or at your desk.
These healthy snacks contain essential nutrients like protein, fiber, and healthy fats, which help keep energy levels steady and prevent afternoon slumps.
So let’s get started!
1. Yogurt with Honey
Yogurt is a creamy and delightful treat and is packed with calcium for strong bones and teeth.
It also has probiotics, the friendly bacteria that keep your digestive system healthy and your immune system strong. [1]
But the goodness doesn’t stop there!
Add some honey to it, and you’ll have a boost of antioxidants and antibacterial power. [2]
A study highlighted that honey can help grow yogurt’s beneficial Bifidobacterium, which promotes gut health.
When you combine yogurt and honey, you get a snack with protein and carbohydrates. This makes it perfect for anyone needing an energy boost.
2. Roasted Chickpeas
Dietitians love roasted chickpeas for their health benefits. Tessa Nguyen, RD, LDN, a chef and dietitian, recommends them as a “budget-friendly, versatile ingredient.”
Another expert, Patricia Bridget Lane, RDN, LD/N, recommends chickpeas as a “nutritional powerhouse” and a “complete protein” for vegetarians and vegans.
Roasted chickpeas are a great source of protein, dietary fiber, and essential vitamins and minerals.
This makes them an excellent choice for anyone looking to boost their nutrient intake. In addition, they’re also rich in folate, iron, manganese, and copper, among other nutrients.[3]
Adding roasted chickpeas to your diet can help with weight management, blood sugar regulation, heart, and digestive health. [4] [5] [6]
You can enjoy roasted chickpeas as a crunchy snack or add them to salads and soups.
3. Nuts & Seeds
Nuts and seeds are a great source of healthy fats, protein, fiber, and various vitamins and minerals.
An ounce of mixed nuts can offer significant amounts of Vitamin E, Magnesium, Selenium, and a few other nutrients.
Nuts like walnuts and almonds have antioxidants, which help combat oxidative stress and reduce the risk of diseases. [7]
They are also known to reduce the risk of cardiovascular disease. [8]
Sonya Angelone, MS, RDN, CLT, a spokesperson for the Academy of Nutrition and Dietetics, highlights that “eating 1.5 oz of nuts and seeds a day can reduce cardiovascular disease by 30% to 50%.
In addition, nuts and seeds can help regulate body weight by reducing overall calorie intake.
You can grab a handful of almonds, walnuts, or mixed seeds for a quick and satisfying snack.
You can also sprinkle chopped nuts or seeds over salads, yogurt, or oatmeal for added texture and nutrients.
4. Chia Pudding
Chia pudding is a fantastic addition to anyone’s diet. It is made from chia seeds, which are small in size but big on benefits.
A single serving of chia seeds contains protein, fat, carbs, and fiber. Moreover, they are also rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which the body cannot produce on its own. [9]
Miranda Galati, MHSc, RD, says, “Chia pudding is a dietitian’s dream breakfast. It’s loaded with fiber and healthy fats, and this easy, 3-ingredient chia seed pudding recipe has a secret ingredient that will keep you full all morning long — protein powder!”
Gillian Culbertson, MS, RD, from the Cleveland Clinic, says that the omega-3 fatty acids in chia seeds promote heart and joint health and aid memory while keeping blood sugar balanced.
Making chia pudding is simple. All you have to do is mix chia seeds with milk or a dairy-free alternative and let it sit until it achieves a pudding-like consistency.
Wrapping Up
Now that you’ve got the list of delicious and nutritious snacks, you’ll be well on your way to maintain your energy levels throughout the day.
Remember, small changes can lead to big results!
What are your favorite healthy snacks? Share your tips in the comments below!
Sources
1. Hadjimbei, E.; Botsaris, G.; Chrysostomou, S. Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential. Foods 2022, 11, 2691. https://doi.org/10.3390/foods11172691
2. Stefanis C, Stavropoulou E, Giorgi E, Voidarou C, Constantinidis TC, Vrioni G, Tsakris A. Honey’s Antioxidant and Antimicrobial Properties: A Bibliometric Study. Antioxidants. 2023; 12(2):414. https://doi.org/10.3390/antiox12020414
3. FoodData Central (usda.gov)
4. Zafar TA, Kabir Y. Chickpeas suppress postprandial blood glucose concentration, and appetite and reduce energy intake at the next meal. J Food Sci Technol. 2017 Mar;54(4):987–994. doi: 10.1007/s13197–016–2422–6. Epub 2016 Dec 8. PMID: 28303049; PMCID: PMC5336455.
5. Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.
6. High Fiber Diet — StatPearls — NCBI Bookshelf (nih.gov)
7. Patricia López-Uriarte, Mònica Bulló, Patricia Casas-Agustench, Nancy Babio, Jordi Salas-Salvadó, Nuts and oxidation: a systematic review, Nutrition Reviews, Volume 67, Issue 9, 1 September 2009, Pages 497–508, https://doi.org/10.1111/j.1753-4887.2009.00223.x
8. Guasch-Ferré M, Liu X, Malik VS, Sun Q, Willett WC, Manson JE, Rexrode KM, Li Y, Hu FB, Bhupathiraju SN. Nut consumption and risk of cardiovascular disease. Journal of the American College of Cardiology. 2017 Nov 21;70(20):2519–32.
9. Koh AS, Pan A, Wang R, Odegaard AO, Pereira MA, Yuan JM, Koh WP. The association between dietary omega-3 fatty acids and cardiovascular death: the Singapore Chinese Health Study. Eur J Prev Cardiol. 2015 Mar;22(3):364–72.
