I don’t think about food much and am not one to cook much either. I’m on healthy-eating autopilot and that suits me just fine. But why should I keep my eating lifestyle to myself? I like to share, even if I don’t like to think about food much.
I snack because it keeps my blood sugar at an even keel – I’m wicked cranky without a regular infusion of food. Snacks keep my main meals smaller and prevent me from being a lethargic mess. By snacking, I’m always energetic and have a nice, even temperament (ha!).
I consider healthy eating to be a lifestyle, not a diet. It’s something you do every day out of habit because it makes you feel and look good. If you’re not there yet, I recommend reading Tosca Reno’s The Eat Clean Diet. I follow a modified version of clean eating, and along with consistent exercise, it’s cured me of chronic digestive problems and gives me crazy, nonstop energy.
Snacks should be a balance of complex carbohydrates, lean protein, and healthy fats. It’s all about choices: Salsa instead of sour cream, sodium-free pretzels instead of chips, Greek yogurt instead of sugary yogurt, plain, air-popped popcorn instead of buttery or oily popcorn. Make it convenient, small, and satiating while low in fat, sugar, and sodium. Prepare ahead and bring your snacks with you when you leave the house.
You can use the following list as pre- or post-workout snacks, mini-meals, between-meal snacks, or evening snacks. Control the portions of your snacks just as you would your main meals; you can estimate calories per serving by checking here.
The Healthy Eatin’ Goods
I’ve put these snacks together in a certain way here, but feel free to mix ‘em up any way you please. My only request is that you share your own concoctions!
For each snack below, choose one protein and one complex carbohydrate. This combination gives you both short-term and long-lasting energy.
| Choose a Protein | Choose a Carbohydrate |
|---|---|
| 1 cup 0% fat Greek yogurt | Frozen blueberries Strawberries Peaches Baked pears Chopped apple Cucumber slices Honey Rolled oats or Muesli Cashews In a fruit smoothie |
| 2 TB nut butter ¼ cup low-sodium hummus Mashed no-salt-added beans or homemade bean dip 2 scrambled egg whites | Whole-wheat bagel Whole-wheat English muffin Whole-wheat pita Whole-wheat toast Sliced carrots Sliced Red bell pepper Broccoli spears |
| ¼ cup chopped, unsalted walnuts | Oatmeal + frozen blueberries |
| 1 boiled egg 1 low-fat cheese stick or Babybel | Fruit (grapes, orange, cantelope, etc.) Veggie sticks (celery, carrots, red bell pepper, etc.) |
| 1 cup cottage cheese | Fruit slices |
| ¼ cup roasted, unsalted almonds | Fresh chopped apple Dried cranberries |
| 7 oz. tuna packed in water | 1 slice whole-wheat toast or English muffin w/ tomato slice |
| 1 cup low-fat milk | Plain Shredded Wheat Grape Nuts |
| Edamame beans | In salad, soup, or right out of the pod. |
| Protein shake using milk, nut butter, nonfat Greek yogurt, and/or protein powder (although not necessary). Avoid protein powders with added sugar, artificial sweeteners like aspartame, dyes, and artificial flavorings. | Add fruit, veggies, and spices |
You may also be interested in:
- Green Smoothies are Clean Eating at Its Best
- Introducing Your New Life: Eating Clean
- Start the Day Right with Easy Clean-Eating Breakfasts
- Clean Eating Lunches are Easy and Fast
- Cheating and Eating: Are You In Charge?
I love the fact that you make protein part of every snack. Great advice, as usual!
Mary C. Weaver, CSCS recently posted..Coping with trigger foods
I know what a protein fiend you are!!
Apple and a cheese stick. That’s it; my snack of choice for nearly 20 years. Sometimes have waffles and a bloody mary, but mostly it’s an apple and a cheese stick.
Emergefit recently posted..I Am Not A Doctor…
YUM. You just made my mouth water. Bloody Mary’s as a snack? LOL.
Oh, love the breakdown of snack options! It is so easy to get in a rut but this is a great reminder of all the options there are. I need to incorporate more veggies into my snacks and start prepping hard boiled eggs.
Anna recently posted..Twas the morning of Christmas, 10K virtual run…
I couldn’t live without boiled eggs Anna! I need more veggies too, though. I’m a “fruit” person.
This is a GREAT list! I realized recently that eating certain foods together was so much more filling. It’s great.
Lisa recently posted..Holiday Eats
Thanks Lis!
What a handy chart! Thanks for putting it together. Makes it easy to pick something healthy.
Thanks Lisa! Hope you enjoy.
Excellent chart!!! I’m printing it off and hanging it on the fridge!
y
Yolanda recently posted..Success: What Exactly Are You Doing… Right Now?
I’m glad I made it look pretty!
Hi Suzanne, I like the odd smoothie and I am trying to get more natural proteins into my daughter’s diets so I appreciate the link to the protein shakes
Sarah Arrow recently posted..7 ways to research content for your blog (that you may have forgot about)
I love smoothies! Sometimes they upset my stomach due to all the stomach-expanding fiber… but I just pop a Beano. (Sorry… that’s TMI ;).
Great – and imaginative – list, Suzanne – shows that with a little thought we can opt for a healthy choice that’s just as tasty as an unhealthy one… though the idea (from Emergefit) of a bloody Mary on a health and fitness blog is wonderfully novel!
Thanks for sharing
Linda Mattacks recently posted..Calling Women Who Love Life and Mean Business!
Lol, indeed!
Nice, snacks are where I need to make sure I have enough options – I love the way you broke things out into a table like this – feels like I have infinitely more choices
Sara, Food Blogger on a Diet / Ms. Adventures in Italy recently posted..How I Food Journal
I’m glad it helps Sara!
I am a great one for raw carrot sticks, and always have a supply of vegetable soup (really packed with chunks and more like a stew really!) on the go, as it nourishes me with something warm which naturally seems to feel more filling to me.
Love the protein snack ideas, too.
Christine Miller recently posted..Work as Play