Snack Ideas You Can Mix and Match
Adding snacks to your diet is a good thing, provided it is a healthy snack.
Eating is your biggest contributor to your abs program. At some time or another, lets face it, your going to eat a snack to curb your hunger pain or need for munching on something.
Snacking will make you less hungry when its meal time causing you to eat a little less . You want to avoid the sugary and salty snacks and incorporate fruits, vegetables, and nuts as your bodies snack of choice.
Adding some protein to the snack also helps to hold your appetite down longer and helps to balance your glycemic index (insulin levels).
Plan your snacks as you plan your meals. It is easier to keep track of if your counting calories and while you journal your entries. It will also keep you away from the mindless grazing that sometimes occurs when your looking for something to eat but don’t know what.
Is the extra calories worth it from eating a cookie instead of a piece of fruit? If you want that crunchy sugary stuff, substitute it with a protein bar.
Keep in mind that just because its a healthy snack doesn’t mean you can go hog wild and stuff your face. Use moderation with your snacks. Limit yourself to one serving, handful or whatever. Those calories add up too!
Brazil nuts are a good source of unsaturated fats or omega 3 fatty acids, the good cholesterol. You need omega 3 fatty acids to balance the cholesterol profile and by helping to eliminate the toxic Omega 6 Fatty acids from the body.
Brazilian nuts have an impressive vitamin and mineral profile and has an unusually high selenium concentration. They are excellent to stimulate growth, repair and hormone balance.
Serving Size 1 oz (6 nuts)
- Calories 190
- Carbs 3 g
- Fat 19 g
- Protein 4 g
Almonds grow on trees originating in the middle east but have spread to southern Europe, Northern Africa, India, and the United States with the highest concentration in California and today the world’s biggest producer. The nut is actually a seed found within the fruit produced from the tree.
Almonds have good protein and fiber. One ounce of Almonds contains 12% of your daily protein allowance. They are known as a heart healthy snack due to their unique combination of plant based protein, monounsaturated fats, vitamin E and magnesium.
Serving Size 1 oz (23) Almonds
- Calories 164
- Fat 14 g
- Carbs 5.6 g
- Protein 6 g
Steamed or boiled, add some sea salt and pepper and you have a delicious healthy snack. It has almost as much protein as it does carbs. Soybeans are rich in fiber contain phytonutrients and antioxidants. Yellow beans are are mature soybeans while the green beans are immature and known as edamame. A favorite snack of Faith Hill.
Serving Size 3 oz of Soybeans
- Calories 120
- Fat 2.5 g
- Carbs 13 g
- Protein 11 g
Carb friendly and a good source of calcium, probiotics B2 B12, calcium and a good source of protein for the calories. Excellent mixed with fruit. The benefit of eating yogurt is providing the benefits of dairy without all the fat and calories.
Greek yogurt is better than regular yogurt, having less carbs, sugar and more protein than the regular yogurt.
Serving size 6 oz
- Calories 100
- Carbs 6 g
- Fat .7 g
- Protein 17 g
Serving size 1 medium red apple
- Calories 95
- Carbs 25 g
- Fat .3 g
- Protein .5 g
Snack Idea – slice the apple and add peanut butter. Sprinkle flax seed or sunflower seeds as an added nutritional bonus.
Serving Size 1 medium sized
- Calories 45
- Carbs 11 g
- Fat .1 g
- Protein .9g
Serving Size 8 oz
- Calories 62
- Carbs 16 g
- Fat .3 g
- Protein .6g
Snack Idea – Try some grapes in your next salad.
Peanut butter is good on celery or banana. Also try peanut butter on a pear or frozen mango or add it to your plain yogurt to make your snack a little more flavorful. Make sure you get natural and avoid commercial peanut butter. Peanut butter is a bit heavy on the fats but it is unsaturated fats. Peanut butter also contains Vitamin E, B6, magnesium, and potassium.
Serving 2 tbsp
- Calories 188
- Carbs 6 g
- Fat 16 g
- Protein 8 g
Snack Idea – add a tablespoon of peanut butter to your smoothie.
Serving 1 medium sized
- Calories 25
- Carbs 6 g
- Fat .2 g
- Protein .6 g
Snack Tip – Try grilling them to bring out a delicious sweet flavor.
Celery is a good source of Vitamin A, K, C ,B2, B6, copper, folate, potassium, dietary fiber, manganese, pantothenic acid phosphorus and magnesium. A great nutritious snack. Cut them up and have them in convenient, containers or baggies in your fridge for a go to crunch snack.
Serving Size 1 stalk
- Calories 6
- Carbs 1.2 g
- Fat .1 g
- Protein .3 g
Snack Tip – try with peanut butter or for dipping into hummus or Greek yogurt.
Cottage cheese offers a whole lot of nutrients besides the abundance of protein. Add some fruit with cottage cheese for a flavor punch and some fiber to this healthy snack.
Cottage cheese is made from a various levels of milk fat from the curds. It is not aged, so served fresh and has a mild flavor. Athletes love it because of the protein content and nutrients. It has Vitamin A, B1, B3 B6, B12, selenium, folate, calcium, sodium and a decent amount of iron, magnesium, phosphorus, potassium, zinc and copper.
Serving Size 1 cup of 1% low fat
- Calories 163
- Carbohydrates 6 g
- Fat 2.3 g
- Protein 28 g
Snack Idea – Try strawberries and cottage cheese. You can also sprinkle some flax seed and cinnamon.
Fresh sliced pineapple is always the best choice. Canned pineapple will be enhanced and lose nutritional value. If that’s all you have then add some flax seed and non fat whip cream. Add some frozen blue berries for color, an added antioxidant full of power and flavor.
Pineapple has a lot of sugar. One cup of pineapple has more Vitamin C than an orange. It is a good source for Vitamin B1, B6, fiber, copper, pantothenic acid and bromelain.
Serving Size 1 cup
- Calories 74
- Carbs 20 g
- Fat .19 g
- Protein .84 g
Snack Idea – Add some chunked pineapple to your cottage cheese, smoothie or cook on your grill.
Hard Boiled Eggs
Hard boiled eggs are an easy and great source of protein. You can do several great snack ideas with hard boiled eggs besides just eating them like a Scooby snack. You can make skinny deviled eggs buy substituting the high fat content of mayo with Greek yogurt or at least low fat mayo. Boiled eggs are good on their own when you want a snack that’s both easy and packs a protein punch.
Serving Size 1 large Egg
- Calories 78
- Carbs .6 g
- Fat 5 g
- Protein 6 g
Grapefruit is very refreshing, delicious and a good source of Vitamin A, B1 and C. It is also a good source of pantothenic acid, copper, dietary fiber, potassium, and biotin. The pink and red varieties are loaded with antioxidants.
Serving Size 1 pink or red medium Grapefruit
- Calories 52
- Carbs 13 g
- Fat .2 g
- Protein .9 g
Other Snack Ideas
Mixed Spiced Nuts
Take medley of cashews, almonds, pecans, walnuts and sprinkle with black pepper, chili power and cayenne pepper. Give the nuts a quick spray of water to help the spices stick.
Tuna Snack Bites
Take canned tuna, and combine with shredded carrots, pickles, diced cucumber, mustard, salt, pepper and mayo or yogurt. Top a tablespoon of the mixture to a healthy cracker, or celery stick.
Raisins and Celery
Take a stalk of celery and add peanut butter to the center of the stalk. Add a row of raisins to the peanut butter on the stalk. You could also add sunflower seeds or almonds.
Rinse a can of chickpeas and dry the peas. Sprinkle some olive oil and chili power on them. Roast them at 400 degrees for about 25-30 minutes. They should turn brown and be hardened like a nut. Good and crunchy. If they are soft in the middle roast them a little longer.
Avocado and Cottage Cheese
Half an avocado and remove the pit. Fill with cottage cheese and enjoy.
Pear and Ricotta Cheese
Half a pear and remove the pit. Fill with ricotta cheese and sprinkle with cinnamon.
For more great snack ideas see – Healthy Snacks for the Stingy Diet
If you have other healthy snack ideas drop us a comment.