Guilt Free Snacks That Keep You Satiated

Do you find yourself grazing through the day? The latest research suggests that eating 3 meals, with minimum snacks is the best approach to maintain your weight. When the hunger pangs hit between lunch and dinner, you’ll have better results with a snack that will keep your blood sugar balanced. Unfortunately, it’s hard to find pre-packaged options that keep you sustained and support your health!

Here is my tried-and-true formula to ensure your snacking habits keep you satisfied and provide the nutrients needed to power through your day:

Healthy fats

Healthy fats can keep you satiated and sustained throughout the day. They help balance blood sugar levels, keep inflammation low, and help you feel better overall. Among the best healthy fats for snacks are avocados, seeds and nuts. Not only are they loaded with healthy fats, but they’re also packed with fiber and other nutrients.

One simple option is almond or sun-butter (made from sunflower seeds) smeared upon slices of apples, celery, or added to your favorite smoothie. If you have a nut allergy, avocados are a great source of healthy fat. Mash them up with some lime juice, garlic salt and pepper, and spread on your sweet potato ‘toasts’ or dip in your favorite veggies.

Fiber

The average American eats about 10 grams of fiber per day, which is significantly less than the 21-25 grams for women and 30-38 grams for men, as recommended by the American Heart Association. Fiber is important keep you satiated, to feed your good gut bacteria, and to help your digestive system function optimally. To ensure you are getting enough fiber each day, plan your daily fiber intake each morning. Simple foods like raspberries, apples, pears, berries, seeds, and legumes are good sources of fiber. For afternoon snacks, add a little hummus or bean dip with your veggies, and you’ll feel satisfied until dinner.

Protein

Add protein to your snacks, along with that healthy fat and fiber, and you’ll feel more fulfilled. Eat a handful of nuts or seeds along with your apple or berries for a simple way to add protein to your snacks. Another quick protein boost is adding collagen powder or collagen peptides to your morning or afternoon coffee. Having a plan for quick and delicious snacks, will leave you feeling satisfied and free of guilt until your next meal.

To help you plan healthy and delicious snacks that will keep you satiated, click here for your own “Guilt-free Snack Guide” for simple snack ideas. By incorporating healthy fats, fiber, and protein into all meals and snacks, you will feel more energized and reduce cravings that can derail your health eating habits!