Snacks are an essential part of our day to bridge the gap in energy between our meals. Recently, snacks may have earned a bad reputation due to the popularity of ultra processed snacks that can be high in sodium, saturated fats or added sugars, but they are not necessarily all bad or unhealthy. Here is a list of five nourishing snacks that are approved and recommended by dietitians.
- Roasted Chickpeas
Why it’s powerful: It is a high fiber and protein rich crunchy snack that satiates you between meals. Not to mention, it is chock full of micronutrients such as calcium, iron, magnesium and potassium.
Dietitian tip: Choose low sodium roasted chickpeas to minimize salt. It can also be easily prepared at home by roasting low sodium canned chickpeas in an oven or an air fryer with some pink salt and cayenne pepper or any other seasonings you prefer.
- Dark chocolate covered Almonds
Why it’s powerful: Antioxidants from cocoa such as polyphenols and flavanols have anti-inflammatory properties in them. Cocoa combined with the healthy unsaturated fats and fiber from almonds make for a nutritious and fun sweet treat.
Dietitian tip: Look for ones that are low in added sugar and stick to no more than the recommended serving size. Choose greater cocoa percentage to reap more benefits.
- Seaweed and Avocado
Why it’s powerful: The combination of seaweed and avocado provides a nutrient- dense snack that’s rich in heart-healthy fats, fiber, and essential minerals like iodine and magnesium. Avocados offer healthy monounsaturated fats, while seaweed adds a boost of vitamins, antioxidants, and a unique umami flavor. Together, they support skin health, digestion, and heart health.
Dietitian tip: Look for seaweed snacks with minimal added oils and sodium. Keep portions in mind.
- Popcorn
Why it’s powerful: Popcorn is a whole grain that’s high in fiber, making it a great snack for promoting digestion and keeping you full longer. It’s naturally low in calories and packed with antioxidants, helping to fight inflammation and support overall health.
Dietitian tip: Stick with air-popped or lightly seasoned popcorn and limit added butter and salt. Homemade popcorn is an easy, affordable snack that’s also a whole grain.
- Greek Yogurt & Berries
Why it’s powerful: This is a satisfying snack that helps you stay energized in between meals. This is a protein-packed snack that combines probiotics from yogurt with antioxidants, fiber, and vitamins from berries, making it an excellent choice for gut health, immunity, and energy.
Dietitian tip: Choose plain Greek yogurt to limit added sugars and then add berries for sweetness. Frozen berries are just as nutritious and are often budget friendly.
Healthy habits are built through the small choices we make each day, and snacks are an important part of that picture. By choosing nourishing options throughout the day, you are giving your body the nutrients it needs to feel energized, focused, and strong. This month, take a moment to celebrate the power of food. Make the most of every snack by choosing options that will nourish you from the inside out.
Discover More with Us:
Follow us on social media for snack ideas, nutrition tips, and evidence-based guidance from our dietitians. If you’re looking for personalized support, you can also book an appointment with one of our Registered Dietitians here at Adelante Healthcare by calling the number: 480-964-2273. Whether your goal is improving energy, managing chronic conditions, or building sustainable habits, our team is here to help you.