Sometimes a simple snack is all you need to stay satisfied until the next mealtime comes around. I think what we all can agree on is that when it comes to snack time, all we want is something delicious that prevents those annoying hunger pangs.
In my professional opinion, the secret to a satisfying snack lies in this equation:
Fat or Protein + healthy carbohydrate = better blood sugar management = improved energy and satiety
The perfect snack contains carbohydrates to satisfy the craving, mixed with a healthy fat or protein to prolong satiety. This combination should help get rid of hunger and give you energy to get through the day without relying too much on sugar and caffeine. Here are some snacks that I love. Give them a try for yourself!
1. Avocado with salt + pepper on tomato slices
Healthy fat: Avocado
Healthy Carbohydrate: Tomato
The color in this snack alone is enough to crave. This my variation on salt and peppered tomatoes. What food isn’t enhanced by some avo slices? Avocado is so high in potassium and is loaded with healthy fiber. and tomatoes are rich in lycopene, vitamin C, folate and much more! This is so satisfying and simple and will keep you blood sugar steady! Give it a try next time you are craving some of that good, green healthy fat.
2. Hard boiled eggs + mayonnaise + coleslaw
Healthy Fat/Protein: Hard boiled eggs & mayonnaise
Healthy carbohydrate: Coleslaw
You don’t think coleslaw is a snack? Think again! there is something about this combo that is so satisfying; I promise you won’t be disappointed. The egg and mayo give us that bit of protein that keeps our hunger at bay, and the coleslaw and provides that craveable crunch. If you are egg sensitive, try some nuts, chia seeds or avocado instead!
My personal mayonnaise recommendations are Sir Kenzington's Mayonnaise or Primal Kitchen Mayonnaise. These products are both made with high quality ingredients including avocado oil, which contains healthy omega 9’s.
3. Cheese (from grass fed cows) on apple slices
Healthy fat/protein Cheese/ cheese substitute
Healthy carbohydrate: Apple slices
A lot of people don’t do well with cheese for many reasons. If that’s you, then you may want to improvise on this recommendation. Add some peanut butter or cheese substitute to your apples instead. One the other hand, some tolerate it just fine. Whichever you are, this is one of my favorite snacks because it offers the perfect combination of savory and sweet. If you are on the dairy train, remember cheese from grass fed cows is the way to go!
4. Kombucha + chia seeds
Healthy fat: Chia Seeds
Healthy carbohydrate: Kombucha
Sweet, fizzy kombucha really hits the spot during these hot summer days. This snack is optimal for gut health because it contains prebiotics + probiotics. The fermentation of Kombucha causes it to be rich in probiotics. Chia seeds are high in soluble fiber…a healthy prebiotic, which produces a substance that is very healing for the intestine. Soluble fiber also helps us stay satisfied longer. If you’re looking for gut rejuvenation, this may be a great snack for you.
What are YOU looking for in a snack?
When eating for gut health, remember that your gut is as unique as you are. Our gut health is so individual, so a snack that someone else swears by, may not be the snack for you. It’s important to think about what you really need when snack time comes around.
You may be looking to:
Improve energy and satiety
Support stomach acid to improve digestion and reduce food sensitivities
Follow a LEAP/MRT testing eating plan
Balance blood sugar
If you have any hesitations about these, please reach out to me! I love helping people feel their best.
Whenever you’re delighting in something tasty, make sure you’re not going overboard. It is so easy to forget that even healthy food can be over consumed. Only eat when you’re truly hungry, eat good quality food, and just eat until satisfied. As the Japanese say, “Hara Hachi bu,” …. Eat until 80% full.
Next time your energy levels are low, instead of guzzling coffee, or mindlessly munching on M&M’s, consider one of these alternatives. They may be what you need to keep your energy levels up, and your stomach satisfied.
If you have any grain-free snack ideas, please share in the comment section below!