Wednesday, May 10, 2023

How to Choose a Healthy Snack and Other Ideas to Munch On : Food for Thought

 In today's fast-paced lifestyle, it is easy to grab a bag of chips or a candy bar when you are feeling peckish. However, consuming too much sugar and processed foods can lead to weight gain, type 2 diabetes, and other health problems. That's why it is essential to find healthy snacks that are low in sugar and processed sugars, organic, with minimum preservatives and artificial colors and flavors, and have proper amounts of protein, fiber, and good fats.

Here are some delicious and nutritious snack ideas that meet these criteria:

  1. Hummus and veggies: Hummus is made from chickpeas, which are an excellent source of protein and fiber. Pair it with carrot sticks, cucumber slices, or cherry tomatoes for a tasty and filling snack. TRy to gert organic or make your own. Try to find it without canola oil or other processed oils

   2.Greek yogurt with berries: Greek yogurt is high in protein and low in sugar. Add a handful of fresh  blueberries or raspberries  for extra fiber and vitamins. Look for unsweetened or plain varieties. Also look at coconut yogurt , but watch out for sugar content . You can make your own coconut yogurt with coconut milk  and probiotics .

3 Nuts and seeds: Almonds, walnuts, and pumpkin seeds are all great sources of protein, fiber, and healthy fats. Just be sure to choose unsalted and unsweetened varieties to avoid excess sodium and sugar. In addition, watch out for roasted nuts with processed oils like canola oil.

Nuts can be heathy but you need to watch portion sizes and also try to eat those with a higher omega 3 content vs omega 6. The highest source of omega 3 nuts are macadamia nuts and brazil nuts . Also , consider soaking nuts because of the content of phytates which may help with digestion .

4.Roasted chickpeas: Chickpeas are a versatile legume that can be roasted with different spices to create a crunchy and satisfying snack. Try them with cumin and paprika or garlic and rosemary for a flavor boost.

5.Hard-boiled eggs: Eggs are one of the best sources of protein and healthy fats. Hard-boiled eggs are a convenient and portable snack that can keep you feeling full for hours.

6.Apple slices with almond butter: Apples are high in fiber and antioxidants, while almond butter provides protein and healthy fats. This combination makes for a sweet and satisfying snack that will keep you fueled throughout the day. It is important to choose organic apples . They are on the list of the EWG (environmetal work group )dirty dozen. Almond butter is also better if you can find organic since some almonds may have more  toxins and contribute to brain fog.

7.Homemade granola bars: Many store-bought granola bars are loaded with sugar and preservatives. Making your own at home allows you to control the ingredients and create a healthier version. Try using oats, nuts, seeds, and dried fruit to create a nutritious and delicious snack. Caution here. Use gluten free oats and minimize the dried fruits (cranberries , dates ,figs ,and raisins )because they are high on the glycemic indes and raise insulin levels . Dates and figs do have higher fiber content and are digested more slowly then raisins and cranberries .

8Avocado toast: Avocado is a good source of healthy fats and fiber. Spread mashed avocado on gluten free or sprouted grain breads  for a filling and satisfying snack that will keep you energized.

9.Roasted edamame: Edamame is a type of soybean that is high in protein and fiber. Roast them in the oven with a little bit of salt and chili flakes for a crunchy and satisfying snack.

10.Sliced bell peppers with hummus or guacamole: Bell peppers are low in calories and high in vitamin C. Pair them with hummus or guacamole for a filling and nutritious snack. if you can find organic peppers or get them locally from a farmers market , that’s a bonus.

11.Rice Cakes with Avocado

Rice cakes are a low-calorie snack that can be topped with a variety of toppings. Avocado is a great option, as it is high in healthy fats and fiber. You can also add some sliced tomato and a sprinkle of sea salt for extra flavor. opt in for rice cakes that are organic, brown or wild rice vs white rice .

12.Trail Mix

Trail mix can be a healthy snack if you choose the right ingredients. Look for options that are low in sugar and have a variety of nuts, seeds, with minimal  dried fruit. You can also add some dark chocolate chips for a sweet treat.

If you are in the store and wish to purchase commercial snacks .. look for the following:

1. Look for 5 ingredients or less

2 .Avoid snacks with sucralose and splenda .. opt in for stevia and monk fruit 

3.Watch out for sugar alcohols because they produce gas and diarrhea 

4.Dont buy anything with ingredients that you cant pronounce

5.Avoid enriched wheat flour ( this means that wheat has been stripped out and processed grains are put back in that are processed) even if these include various vitamins .

6.Be cautious of health claims on the label ..companies try to trick you 

7.Avoid hydrogentated or partially hydrogenated fats or oils as well as canola or vegetable oils 

8.Look for good amounts of fiber and low sugar ( less then 5 to 7 grams per serving)

9.If it has the organic seal, then at least 90 percent of the ingredients are organic vs just saying that it is organic ( means that at least one ingredient is organic .

10.Avoid HFCS because it has been processed, causes inflammation and has mercury Avoid hidden sugars . cassava sugar, maple syrup, brown rice sugar , white flour and white rice as well as agave are all sugar . See how many you can find on your label. If you see more then 2 or 3 then you know it is loaded with sugars .

11.Last, if you see that the label has a whole list of ingredients , put it back because it is highly 

processed and has many things you can't pronounce as well as artificial ingredients 

If you have any questions about anything related to your health , then go to my website at and set up a free discovery call. 

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