Five Fabulous Healthy Snack Ideas

Posted on April 14th, 2009.

Every now and then, friends and clients will ask me what sorts of things I eat for my meals and snacks to keep me healthy. One blog reader, {Emily}, even asked if I’d give a complete weekly meal plan, (which I still plan on doing by the way), to give her – and everyone else – some new ideas and inspiration as to how to eat healthier. Well, today I have just a few minutes to post an entry but I wanted to post my TOP FIVE healthy snack ideas that I eat on a regular basis. Hopefully this will give you a few new ideas to try!

 

I’ve said it before, and I’ll say it again… it is SO important to include the following three components to any meal or snack:

1. Healthy Carb – Example: fruits, veggies, whole grain

2. Lean Protein - Example: turkey breast, tuna fish, eggs, low-fat cheese 

3. Healthy Fat - Example: almonds, walnuts, natural nut butters, flaxseed or flax oil, olive oil

 

As you look at these healthy meal and snack ideas, you will notice that I always try to incorporate all three of those components into each one. Doing so, will keep your blood sugars level, it will keep you feeling FULL longer, (which reduces total caloric intake since you are not eating as often), and it gives your body the proper balance of nutrients that it needs to give you high amounts of energy to sustain you throughout your day. 

 

1. Turkey Roll-Ups

This is SUCH a simple one, and is a great snack to take with you when you’re on the go.

You simply roll a slice of lean turkey breast inside a slice of swiss or provolone cheese. (Make sure you buy high quality meat at the deli-counter, to avoid excess sodium and preservatives. It’s more expensive, but definitely worth the extra cost.)

I like to make two of these and either add a pickle slice inside or 1/4 of a mashed avocado. 

Add 1/2 of an apple and a handful of almonds to this meal, and you have a perfect combination! And it is surprisingly filling! 

 

2. Tortilla Wraps

I love to eat wraps! There are so many different ways you can make these, you’ll never get bored of eating them!

First, you start with a 100% whole grain tortilla wrap. Then, choose a healthy spread for it, and smear a thin layer across the tortilla. My favorite thing to use, is hummus… but you can also use low-fat salad dressing, low-fat mayo and/or mustard.

Here’s the fun part! You’ll want some sort of lean protein… (again, my favorite choice is a slice of turkey breast, but you can also use grilled chicken, grilled salmon or even tuna fish), and then you can top it with a variety of veggies. Here are my favorites: Sprouts, tomatoes, thinly sliced cucumbers, avocados, baby spinach leaves, or red peppers. Be sure to not get overwhelmed by this part. If you only have one veggie on hand, use it! You don’t need to use every single kind of veggie… that’s the beauty of it! The point is, to just include the right components that contain a lot of nutrients, and you’re good to go! 

One of these wraps is a pretty big portion… so cut it in half, and save the rest for later or give it to a family member! These are also great to pack with you to take to work! 

 

3. Nutty Banana Bread Spread

I haven’t had one of these in a long time and now that I’m thinking about it, my mouth is watering! Mmm! These are fabulous!

You simply take one slice of 100% whole wheat bread and spread a thin layer of almond butter (or natural peanut butter) on top. Then, you top it off with thinly sliced bananas… and wall-ah! That’s it! You have your healthy carbs from the bread and banana, and the protein and healthy fat from the nut butter! Simple as that!

 

4. Veggies & Cottage Cheese

This one may sound a little odd, but it’s really great! Low-fat cottage cheese is a fabulous form of lean protein and can be used in a variety of ways. I like to cut red or green peppers into thick slices and dip them into cottage cheese. Another yummy idea, is to slice tomatoes and/or avocados on top. If you need a healthy lunch option that you can take to work with you, this is SO quick and easy to throw together first thing in the morning! It literally gives you no excuses as to why you can’t eat healthy! 

 

5. Fruit and Yogurt

I LOVE yogurt! Assuming you buy a low-fat, natural, low-sugar brand of yogurt, this is another excellent source of protein! And like Cottage Cheese, you can create all sorts of healthy snacks with yogurt by mixing different things with it… and to be sure that “healthy fat” is included in this snack, all you have to do is mix 1 tablespoon of Flax Oil in it. {And to be honest, I actually PREFER the taste of yogurt with Flax Oil mixed in.} Here are some of my favorite mix-in’s and toppings for yogurt:

- frozen purple grapes

- chopped apples & walnuts

- sliced strawberries with slivered almonds

- sliced banana with 1 tablespoon ground flaxseed

- natural granola

- 1/4 cup low-fat cottage cheese

 

So there you have it! My top five “go-to” snacks during the day that I absolutely LOVE to eat! Believe me… if you saw my food journal, you would see some of these snacks listed day, after day, after day! {I’m a creature of habit… If I like something, I keep doing it, until I’m absolutely sick of it! ha!} 

 

These are all very quick and easy to throw together… and if I’m ever going to be out and about during the day, I pack a small lunch box with things like this packed inside. That way, I’m never tempted to drive up to the fast food restaurant and grab a bite to eat, of something completely unhealthy and void of nutrition! 

 

What are some of YOUR favorite snack ideas? I’d love to hear your ideas and techniques, that keep you eating healthy throughout the day! 

Enjoy!

 

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