SNACKING IS OFTEN WHERE I SEE CLIENTS MAKE DECISIONS THAT DON’T SUPPORT THEIR HEALTH GOALS. OFTEN TIMES – THEY DON’T EVEN KNOW IT! HEALTHY SNACKS HAVE BECOME SUPER TRENDY LATELY. THERE ARE MILLIONS OF BARS, SHAKES, CRACKERS, COOKIES AND ENERGY BALLS OUT THERE CLAIMING TO BE THE HEALTHIEST SNACK ON THE MARKET.
Truth bomb: those “healthy” energy balls that are loaded with dates and maple syrup are not the best option. They are desserts disguised as healthy snacks.
So how do you sort through them all?
Whether your goal is weight loss, hormone balance, blood sugar stabilization or optimized energy, choosing the right snacks can play a critical role in your daily routine. Unfortunately it is very easy to fall into the healthy food marketing here. A lot of foods are deemed as a good option when in reality they will spike your blood sugar, provide little to no nutrients and maybe even cause digestive disturbance. However, there are tons of amazing healthy options to choose from as well.
Quick note on snacking: Your meals, if properly balanced, should be keeping you full and getting you from breakfast to lunch, and from lunch to dinner. This is, of course, if your day goes as planned.
There are always those days that, before we know it, we aren’t getting around to eating dinner until 8pm! My point is, snacks shouldn’t be necessary most of the time. Digestion is a super energy-intensive process. Having three meals + two snacks every day is keeping your digestive running at full speed…all day long. No wonder you are low on energy! This also keeps your blood glucose levels higher than your want for optimal health.
In order to create satiating meals and calm hunger for 4-6 hours, make sure you have a combination of greens + healthy fats + high-quality protein + fiber in each of your meals. The exact combination is going to be different for everyone, due to varying genetics, activity levels, and hormone health. Test it out and see what works for you!
Proper hydration is key to keeping those hunger hormones at bay as well, so drink up! As always, listen to your body. You know it best.
I am ALL about whole food snacks like fresh cut fruit + veggies (you can pack them up in reusable Stasher Bags or mason jars to save on plastic waste), hard boiled eggs, and homemade trail mix (without the chocolate pieces, toxic oils, and sugar coated dried fruit – my go-to combination is goji berries + almonds + pumpkin seeds + cacao nibs + coconut flakes), and avocados.
But, what if you have to go packaged? Fortunately there are some good options available on the market today. But..make sure you do your research because harmful ingredients are hidden in most pre-packaged foods.
Linked below are my favorite gut healthy snacks that have passed the HAN test.
Individual plant-based protein powder packs
These are a lifesaver. You can also mix them right into a water bottle, which you can find basically anywhere, making them so easy to use. Sometimes I will mix one right into a cold brew, and add in a bit of almond milk. Packed with protein, no sugar, filling, and tastes like chocolate? Sign me up. My favorite brands that offer individual packs are: Vega One, Nuzest, and Primal Kitchen.
Healthier protein/energy bars
Let me preface this: I am not a huge fan of bars. We often think of protein and energy bars as healthy options. Truth is, there very likely aren’t. Most of them pack as much sugar and carbohydrates as a candy bar. Yes, seriously. If the ingredients list contains bad oils or added sugar, keep looking. Some of my favorites are: Bulletproof, Epic, and Primal Kitchen. If you don’t have access to these, because they require some forethought, Kind Bars are usually more accessible and a decent option.
Seaweed snacks
They are like chips, but better. Ok, they aren’t exactly like chips…but they are pretty close! Perfect for when you just want something salty to snack on. I love this brand because they use only a few ingredients and no toxic oils.
Nut/seed butter packs
These make sure a great snack. You can keep them in your bag, and whip them out whenever you need. They make an amazing topping to a banana, an apple, or even oatmeal. And yes you can totally eat them alone, I did it on a plane just the other day haha. No spilling, and no clean up. Artisana is my go-to for their super clean ingredients.
High-quality, gluten-free crackersI love Mary’s Gone Crackers, Simple Mills, Ella’s Flats, and Flackers (super high in fiber, so only eat a few + make sure to drink your water!). Sometimes your just need the crunch, ya know? Top them with some avocado or nut butter, and you are good to go.
Better chips + crunchy thangs
Siete Chips, Brad’s Raw Veggie Chips, Barnana Plantain Chips, and Real Coconut Chips are great brands when you just need a chip. Because it totally happens.
Granola + chocolate
Julian’s Bakery Granola is one of my favorites. It’s super high in fiber (like really high), contains prebiotics, and is low in sugar. It does contain quite a bit of stevia + monk fruit though, so enjoy in moderation! I say this just because your tastebuds will get hooked on that sweet taste real quick.
I love chocolate and eat it daily. It can serve as a great healthy snack when chosen properly! The best option is to make it at home (recipe in the HAN Cookbook). Second best are these brands: Hu Chocolate, Endangered Species, Green + Blacks 85%, and Theo (for all, choose at least 75% cacao content, I like 85-90%).
Other randos– Safe Catch Tuna Packs – these are so convenient and easy. Safe Catch also tests every fish for mercury, which is always a good idea with tuna as it can be higher in mercury. They also offer a bunch of different fun flavors to enjoy like Cajun.- Gaea Olive Snacks – whole food, salty, healthy fat, delicious
To happy + healthy snacking, beauties!
*This post contains affiliate links.
