In today’s world there is so much confusion and misinformation surrounding the food that we eat… What exactly does a healthy meal or snack consist of? Am I making the best choice? Will it keep me feeling full and satisfied or will I be hungry again an hour later?
There are numerous brands out there in supermarkets that claim to be heart healthy, all natural or whole grain, to whatever the latest food trends are. How do I know which brand to choose as the consumer?
Here’s a good rule of thumb to go by:
- If there are more than five ingredients listed in the ingredient label then chances are it's NOT a good choice for consumption.
- If you can't pronounce it or don't know what the ingredients are then you shouldn't be eating it!
- Sticking with a variety of options that are naturally found in nature in it' original state- with minimal processing, is the best way that you can ensure you are eating the most nutrient dense foods for you and your kids.
Below is a list of five go-to snacks that are nutrient packed and easily transportable!
1. Cheese Stick With Side Of Berries
A great source of fat, protein, calcium, and antioxidants!
Opt for organic dairy made from the milk of grass-fed cows when you can.
Cows fed an organic diet of grass and hay is far nutritionally superior than conventional dairy since it contains higher Omega-3 fatty acids and beta-carotene-good for brain health. While leaving out the harmful inflammatory contaminates often found in conventional dairy products, in which cows are fed GMO corn, soy, and grains that have been treated with hormones and antibiotics.
2. Hard-boiled Egg With Wasa Cracker And Avocado Spread
Eggs are considered a SuperFood!
Rich in many fat-soluble and B vitamins and an array of vital trace minerals that many people lack in their diets- like selenium and zinc.
Pairing this delicious treat with a whole-grain cracker or slice of bread and avocado gives this snack even more of a nutritious punch by providing fiber, phytochemicals, and healthy Omega-3s, which help to improve cognitive function!
3. Mixed Nuts
When it comes to nuts, the possibilities are endless!
With many different varieties available to choose from, they provide a fulfilling tri-fecta of fat, protein, and carbs. Not to mention a cart load of essential vitamins and minerals that help to stabilize blood sugar and curve cravings throughout the day.
They are rich in antioxidants- like flavonoids, Vitamin E, and ALA Omega-3s that help combat free radical damage caused from oxidative stress.
Consuming raw organic nuts are best, but most importantly look for brands that aren't loaded with added sodium and sugar. Consuming too much salt throughout the day can cause bloating and dehydration, whereas sugary coatings offset the health benefits that are naturally found in nuts.
One serving of nuts is about one-fourth of a cup. You can find a variety of nuts in the baking aisle at your local grocery store without all these harmful additives.
4. Veggie Medley With Hummus
Any vegetables added in to your daily regimen is an added boost! However, opting for more green vegetables when you can is best. Cucumbers, celery, broccoli and other cruciferous veggies and leafy greens provide your body with vital nutrients that many fall short of, such as folate, magnesium, vitamin K, iron, and powerful antioxidants!
Eating these superfoods offer numerous health benefits including reduced risk of heart disease, high blood pressure, obesity, and mental decline.
Hummus is a great source of plant-based protein and is rich in calcium! It is also high in fiber that promotes digestive health and feeds your good gut bacteria.
5. Olives
With archaeological evidence of olives being cultivated as early as 2500 BCE, they are extremely rich in two specific antioxidant phenolic compounds: Tyrosal and Hydroxytyrosol.
Also rich in monounsaturated fats, olives have been shown to help reduce chronic inflammation and the onset of osteoporosis, cancer, and heart disease.
Olives are very nutrient dense, containing Vitamins A, E, and minerals: copper, iron, calcium, and potassium.
Conclusion - Believe in yourself, because you got this!
There are many other nutritious snacks to choose from, these are just a few examples that are easily prepared and transportable for you and your kids to enjoy as part of a healthy diet!
Of course, everyone has different food preferences that is why the most important thing to keep in mind when it comes to any food are the Guide to the 4 Keys:
Food timing- How you space out your snacks and meals. Proper food timing will increase your metabolism and maximize blood sugar control.
Hunger Quotient-The number related to describe how hungry you truly are on a scale of 1-10. With 1 being extremely stuffed and 10 being famished. You want to ideally stay between a 4 and a 6. With 4 being slightly satisfied and 6 being slightly hungry. Listen to your body and understand true hunger ques. When we skip meals and snacks throughout the day, it’s easy to end up making poor food choices that lead to emotional overeating.
Portions- Your serving size of the food that you choose to consume. Yes, it is possible to gain weight from too much nutritious foods. This is where HQ comes in handy to save the day!
Proportions- Eating a balance of lean proteins, high-fiber carbohydrates (complex carbs), and healthy fats. This is vital for successfully maintaining a healthy diet. Which is paramount to building life-long sustainable outcomes to ensure the best quality of life!
What's next...
Want to learn more about Nutrition and creating a healthy lifestyle? Don’t be afraid to reach out via email or contact me on social media.
I’d love to begin YOUR health and wellness journey with you today by getting to know more about and your health goals!