15 Healthy Snack Ideas to Nutritiously Curb Hunger

15 Healthy Snack Ideas to Nutritiously Curb Hunger

Find a list of easy-to-prepare healthy snacks that will satisfy your hunger.

Some research has shown that increasing the frequency of eating snacks can help regulate blood sugar and manage hunger appropriately to reduce the likelihood of overeating (Yildiran & Mercanligil, 2019) during lunch and dinner.

Healthy snacks can be a part of a balanced diet. A balanced diet includes lean proteins, fruits and vegetables, and high-fiber foods, with oils/fats being consumed in moderation. The “healthy plate guide” created by Harvard School of Public Health is a helpful tool to determine which types of foods are important to consume and their approximate quantities (Healthy Eating Plate, 2023). For example, for a meal, ½ of your plate is fruits and veggies, ¼ is whole grains, and ¼ is a protein source. This is a general guide but may need to be modified for individual dietary needs.

The typical recommendation of consumable calories for an adult is approximately 2,000. However, this number can vary depending on gender, age, activity level, and health, so it’s important to consult with your doctor about what is a healthy caloric intake for you (Osilla, 2022).

“Do not shy away from snacking in-between the meals. If it’s healthy snacks, the body will thank you.”
― Mitta Xinindlu

Some Healthy Snack Ideas

1. Green Smoothies: Smoothies with kale or spinach (or another leafy green),
low-fat milk, yogurt or a non-dairy alternative, and berries (strawberries,
blueberries, or blackberries) are chalked full of vitamins such as vitamin C and K,
antioxidants, and fiber.

2. Chia pudding: This is a popular healthy snack that can be meal prepped ahead of
time. It includes fresh chia seeds, low-fat milk or a non-dairy alternative, and any
toppings you want such as fruit, a drizzle of honey, or a dollop of nut butter.

3. Overnight oats: Start with ¼ cup of rolled oats and ½ cup of low-fat milk or a
non-dairy alternative. Add toppings such as banana slices or seeds/nuts. Keep it
in a sealed lid in the fridge overnight, and it will be a good consistency and
healthy snack come the next morning.

4. Hummus and veggies: Hummus is a Mediterranean dip that has chickpeas,
tahini, lemon, and spices. It’s a vegan-friendly dish that can be paired with an
array of cut-up veggies such as carrots, bell peppers, and cucumbers.

5. Turkey stuffed mini peppers: Sliced mini peppers with lean deli turkey and other
toppings such as low-fat cheese or lettuce is a good low-carb healthy snack that
tastes great and has a nice crunch.

6. Popcorn: Popcorn is a lower-calorie snack (depending on the amount of oil and
butter) that can keep you full for longer with its high fiber.

7. Cottage cheese: Cottage cheese is a good source of protein and is low-carb.
Cottage cheese can be used to make a healthy dip or added to pasta sauces.

8. Low-fat Greek yogurt: Greek yogurt is a good source of protein and a low-calorie
snack. It is high in vitamins such as vitamin C and B12 which are good for bone,
gut, and brain health (El-Abbadi et al., 2014). Greek yogurt has also been
associated with a lower body fat percentage. Adding toppings such as fruit or
nuts can make it a balanced and satiating snack or dessert.

9. Oatmeal: Steeped rolled oats are a great source of fiber and a filling healthy
snack that can be versatile with toppings (e.g., almonds, walnuts, coconut
shavings) and seasonings (e.g., cinnamon, pumpkin spice).

10.Roasted, lightly salted almonds: If you keep to the appropriate serving size, this
is a good source of healthy fat, and protein and has been shown to improve
cardiovascular health (Abbaspour et al., 2019). Also, it can be added to other
snacks and meals for an extra crunch.

11. Pineapple ice cream: This creamy sweet treat includes, 1 cup of frozen pineapple
chunks, 2 tablespoons of frozen whipped topping, ¼ cup of water (or low-fat milk)
blended together until smooth. It can be eaten right away or put back in the
freezer for 20 minutes to further set.

12.Baked Banana bread: This banana bread replaces refined sugar,
butter/vegetable oil, and enriched white flour with healthier alternatives such as
honey, coconut oil, and whole wheat or oat flour. Even with these healthier
swaps, this banana bread is sweet, moist, and filled with banana flavor.

13.Egg bites: Whisk up some eggs with a splash of low-fat milk or non-dairy
alternative, mix in some veggies of your choice (e.g., spinach, chopped tomato),
and some optional cottage cheese for extra protein.

14.BBQ Shrimp skewers: Grilled bbq shrimp and bell pepper skewers are a good
low-calorie and high-protein snack that is quick to make.

15.Chicken salad with whole grain crackers: To cut down the time of the prep of this,
you can use a rotisserie chicken that you shred. You can use avocado oil-based
mayo or Greek yogurt as a lower-calorie alternative. Then mix in some chopped
almonds and sliced grapes with the seasoning of your choice.

In Sum

One small step to eating healthy is to swap your highly processed snacks like packaged chips and cookies with simple and easy-to-prepare healthy alternatives. Having access to healthy snacks can keep hunger at bay in between meal times, give a boost of energy, maintain adequate nutritional levels, and prevent overeating later. Depending on where you live and your access to resources, finding healthy foods can be difficult. This list of healthy snack ideas is a guide that can be adapted in a way that can fit your needs.

References

● Abbaspour, N., Roberts, T., Hooshmand, S., Kern, M., & Hong, M. Y. (2019). Mixed Nut Consumption May Improve Cardiovascular Disease Risk Factors in Overweight and Obese Adults. Nutrients, 11(7), 1488.

● El-Abbadi, N. H., Dao, M. C., & Meydani, S. N. (2014). Yogurt: role in healthy and active aging. The American Journal of Clinical Nutrition, 99, 1263S–70S.

● Healthy Eating Plate. (2023, January 31). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

● Osilla, E. V. (2022, September 12). Calories. StatPearls – NCBI Bookshelf.

● Yildiran, H., & Mercanligil, S. M. (2019). Does increasing meal frequency improve weight loss and some biochemical parameters in overweight/obese females?. ¿El aumento de la frecuencia de las comidas mejora la pérdida de peso y ciertos parámetros bioquímicos en mujeres con exceso de peso/obesidad?. Nutricion Hospitalaria, 36(1), 66–72