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Healthy snacking options: Nutritious snacks to keep you full and energized

Snacking can be a great way to keep your energy levels up, curb cravings, and prevent overeating at mealtimes. However, not all snacks are created equal.

Many quick, grab-and-go snacks are high in refined sugars and empty calories, which may lead to energy crashes later on.

The key to healthy snacking is choosing nutrient-dense options that provide a balance of macronutrients—carbohydrates, fats, and proteins—to keep you satisfied and energized throughout the day.

Here’s a guide to healthy snacking and a list of wholesome snacks that will keep you full without the sugar highs and lows.

What makes a snack healthy?

A nutritious snack should:

  • Contain fiber, protein, and/or healthy fats: These macronutrients take longer to digest, helping you stay full longer.
  • Provide sustained energy: Choose whole, minimally processed foods to maintain stable blood sugar levels.
  • Be portion-controlled: Even healthy snacks can add up in calories if consumed in excess. Pay attention to portion sizes to keep your energy intake balanced throughout the day.
  • Include variety: A mix of fruits, veggies, whole grains, and protein sources ensures you’re getting different nutrients that benefit your health.

List of nutritious snacks to keep you full and energized

Greek yogurt with berries

Greek yogurt is packed with protein, and when paired with berries, it provides a good dose of antioxidants and fiber. This combination is not only satisfying but also supports digestive health and boosts your immune system.

  • Tip: Add a sprinkle of chia seeds or flaxseeds for an extra fiber and omega-3 boost.

Apple slices with nut butter

Apples are rich in fiber, and when combined with a protein-rich nut butter (like almond or peanut butter), they provide a balance of carbohydrates and healthy fats. This combination makes for a satisfying and energizing snack.

  • Tip: Look for nut butters with no added sugars or oils for the healthiest option.

Hummus with veggie sticks

Hummus, made from chickpeas, is high in fiber and plant-based protein. Pair it with raw veggies like carrots, cucumbers, or bell peppers for a crunchy, nutrient-dense snack. The fiber from the veggies and the protein from the hummus will help keep you full and satisfied.

  • Tip: Make your own hummus at home to control the salt and oil content, or choose a store-bought option with minimal ingredients.

Avocado on whole grain crackers

Avocados are rich in healthy monounsaturated fats and fiber, which help with satiety. Spread avocado on whole grain crackers for a snack that provides healthy fats, fiber, and complex carbohydrates, keeping your energy levels stable.

  • Tip: Add a sprinkle of sea salt, pepper, or even red pepper flakes for a flavor kick.

Trail mix (nuts and dried fruit)

A small handful of trail mix made with unsalted nuts (almonds, walnuts, cashews) and dried fruit (like raisins or cranberries) is an excellent snack that provides healthy fats, protein, and a touch of natural sweetness. Just be mindful of portion size, as nuts are calorie-dense.

  • Tip: Make your own trail mix to avoid added sugars and oils often found in pre-packaged versions.

Chia pudding

Chia seeds are rich in fiber, omega-3 fatty acids, and protein. When soaked in almond milk or coconut milk, they create a pudding-like texture that makes for a satisfying snack. Chia pudding is easy to prepare ahead of time and can be flavored with vanilla extract or cinnamon.

  • Tip: Add a drizzle of honey or top with fresh fruit for extra sweetness.

Roasted Chickpeas

Chickpeas are a great source of fiber and plant-based protein. When roasted, they become a crunchy, savory snack that satisfies cravings for something crispy.

  • Tip: Season them with your favorite spices (like paprika, cumin, or garlic powder) for added flavor.

Dark chocolate and almonds

Dark chocolate (70% cocoa or higher) is packed with antioxidants, and when paired with almonds, it provides a satisfying combination of healthy fats and protein. This snack is great for satisfying a sweet tooth without the sugar crash.

  • Tip: Stick to a small portion (about 1 oz. of chocolate and a handful of almonds) to keep it a healthy snack.

Edamame

Edamame is young soybeans that are a good source of plant-based protein, fiber, and essential vitamins and minerals. Steamed edamame makes for a filling, nutrient-dense snack that’s low in calories.

  • Tip: Sprinkle with sea salt or a little chili powder for extra flavor.

Oatmeal with nut butter

Oats are a complex carbohydrate that provides slow-release energy, helping you stay full longer. Add a spoonful of almond or peanut butter for some healthy fats and protein, turning a basic bowl of oatmeal into a nutritious snack.

  • Tip: Use rolled oats and add cinnamon or a handful of berries for extra flavor and antioxidants.

Tuna salad lettuce wraps

Tuna is high in protein and omega-3 fatty acids, making it a great snack to keep you full and energized. Mix canned tuna with Greek yogurt or avocado and wrap it in large lettuce leaves for a light, refreshing snack.

  • Tip: Add diced veggies like cucumber or bell peppers for crunch and extra fiber.

Popcorn

Air-popped popcorn is a whole grain that’s low in calories and high in fiber. It’s a great snack option if you’re craving something crunchy and light.

  • Tip: Skip the butter and season with nutritional yeast, garlic powder, or smoked paprika for a healthier, flavorful twist.

Tips for smart snacking

  1. Prep in advance: Pre-cut veggies, portion out nuts, or make a batch of chia pudding at the start of the week. This makes healthy snacks easier to reach for when you’re in a hurry.
  2. Pair protein with fiber: Protein keeps you full, and fiber helps slow down digestion, so pairing these two will help you avoid energy crashes.
  3. Listen to your hunger cues: Only snack when you’re truly hungry and choose nutrient-dense options instead of high-sugar, processed snacks.
  4. Stay hydrated: Sometimes hunger is confused with thirst. Drink water throughout the day to stay hydrated, which can help curb unnecessary snacking.

In conclusion

Healthy snacking can play an important role in keeping you full, energized, and on track with your fitness or wellness goals. By choosing nutrient-rich snacks that provide a balance of protein, healthy fats, and fiber, you’ll be able to maintain your energy levels throughout the day and avoid mindless munching. Make smart snack choices, and your body will thank you!

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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