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 |
Rolled oats or Muesli
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
Sliced Red bell pepper
|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 |
|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 |
|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:
- 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?
- Pre-workout Fuel