I think this is one of the most frequently asked questions I get: what to eat between meals? The truth is that your snack can vary a lot depending on your lifestyle and goal you seek through food.
My suggestions always start from the principle of going for the simple and easy-to-digest for you. But, there are indeed some smart combinations that can bring more satisfaction, nutrients and without taking you much time and willingness to digest. I have separated some ideas for your \”pit-stop\” at work or wherever you are! After all, food always comes to take a break and calm our day.
- Take it easy: Choose something that is easy to digest for you. Avoid excess fat or foods that are too processed and full of sugar, as they can divert the focus from energy to digestion, making you more sleepy and less willing to work or studies.
- serving: Think of something with 1/3 of what would be your main meal.
- get organized: Buy glass jars with lids to transport your snacks! Avoid plastic ones, as plastic substances can contaminate food (especially if it heats up or freezes). Leave some snack options at your work. If possible, leave a blender there to make a shake, smoothie and etc! Make your work environment a solution, not a hindrance to a healthy routine. I suggest some utensils that can help you here.
lighter e \”detox\”
vegetable sticks such as carrots, cucumbers, tomatoes, broccoli (fiber source, easy digestion, more vitamins and nutrients and low-carb) (recipe Here)
a hand of nuts (almonds, nuts, hazelnuts, cashew nuts, etc.) + 1 fruit With less carbohydrate content (apple, pear, strawberry, peach). Tip: Brazil nuts are excellent for being one of the richest nuts in selenium, a super important mineral for the functioning of the thyroid, synthesis and reproduction of DNA and still acts as a potent anti-oxidant. Only 2 units of Brazil nuts meet your daily selenium needs in the day!
green smoothie (revenue suggestion here, But avoid granola and dried fruits if you look for something with less carbs). Basically I combine 100ml of almond milk (or anyone you tolerate well and enjoy), 2 hands of cabbage or spinach, 1 apple or 1 frozen silver banana. I like to include powdered vegetable protein for greater satiety (brand I use: Vega Sport or Sunwarrior) or 2 to 3 tablespoons of sunflower seed.
delight (Cook in boiling water or in the oven with a pinch of sea salt and olive oil). You can take it in a small glass container. An option rich in proteins, fibers and healthy fats. They usually guarantee me good satiety!
seed mix Nobody cares much for seeds, but I love pumpkin seed and sunflower. They are rich in healthy fats, minerals (mainly zinc) and a good source of protein. A handful of seeds can be mixed in 1 yogurt or with a fruit (crushed or chopped). Sometimes I make a mixture of seeds with 1 to 2 tablespoons of dried fruits, I love to mix with god berry.
fruits Like apple, pear, silver banana and mixirica are super practical to carry in your purse. For greater satisfaction, include some source of fat or protein along with the fruit (yogurt, seeds, chestnuts, etc). Read below how to combine your snacks.
more energetic
rice cookie with nuts paste or peanuts with chopped fruit. If you are looking for gluten-free toasts or other options besides bread, rice crackers are a good option. Almond paste is great for increasing your intake of good fats and making you feel more satiated. For extra carbs, include banana slices.
Wholemeal bread sandwich (Learn how to make whole-grain, gluten-free bread here). As a protein: chopped boiled egg mixed with hummus paste or cashew nut cheese paste. I always include a dark green leaf because they are richer in minerals, such as iron, folic acid and magnesium. A mustard with rosemary seasons well and does not require salt. If you want to go for a sweet option: chestnuts or peanuts with cinnamon and banana slices.
Acai in the bowl without syrup. See my eating guide to make açaí at home. If you eat outside, order without or with less syrup.
smoothie (See how to do here). They can be an easy and delicious way to combine super nutritious ingredients, proteins, fibers, good fats and in a simple glass. Good opportunity to include oversights and an extra dose of protein, especially if it’s a snack after a workout (only consumption of powdered proteins from the Vega brand or sunwarrior).
convenient
cereal or protein bars: They can be a practical and healthy option, depending on the ingredients. I always prefer the homemade version (recipe here). It also has some brands that I like: bio 2, Natural Harts, Mixed Nuts Agtal, seed bar Levittá, quest bar, Rise).
tips: Look for bars with whole grains, with seeds, dried fruits and nuts // beware of oils or hydrogenated fats, trans fat // Fibers: minimum of 2.5g of per bar // maximum 10g of sugar // Organic options fall well Because they usually do not have chemical additives (colorants/artificial preservatives), often causing allergies and inflammation that unbalance the body. If you live in the United States, see the brands I recommend in the English version!
yogurt – Preferably a traditional option without sugar, if possible organic option and without cornstarch. Greek yogurts may be a more protein option, but it varies by brand. Accompaniments for your yogurt: 1 chopped fruit, seeds, nuts or granola without sugar. Usually sweeten with chopped fruits and honey yarn.
other ideas
- popcorn popped without oil (sea salt to taste)
- Gluten and Coconut Gluten Free Cookies
- Boiled egg with 1 serving of fruit (can take it in a closed container)
- Eggbanana (bake a banana and mix it with 2 egg whites and 1 yolk + 1 tsp of flaxseed and put it in a frying pan. Include pinch of cinnamon if you like it, that’s it!)
- low carb bread nuts & seeds With fruit jam without sugar addition
Deciphering packaging:
Nowadays, it has become very easy for the food industries to play with marketing, it seems that if you put \”Gluten Free\”, \”Natural\”, \”Zero Fat\” or \”Zero Sugar\” Everyone wants to buy, no longer matters about the product. Often, gluten-free products can be made with other types of flour that are not whole-grain or even filled with sugar, for example. Being gluten free does not mean being healthy. If there is doubt at the time of purchase, I always suggest going straight to the ingredient list, the smaller the list, the better. See some tips:
- The order of the ingredients goes according to the amount that exists in the product, the one that has the most quantity is usually the first on the list and vise versa. So for example, you want to buy a whole grain bread, which should mean that the bread mostly has wholemeal flour, however, if you look at the ingredient list and the first item is refined wheat flour, you already know that it’s not a wholemeal bread, That is, it’s not what you’re looking for.
- Avoid buying foods with the following ingredients: hydrogenated oils, trans fat, corn syrup and fructose.
- There are many appeals, so always look at the list of ingredients, the best way to know what is inside the product.
How I combine food for a healthy snack:
1 portion of carb + 1 portion of protein or fat good.
I usually like to combine a portion of carbohydrate with an easy-to-digest protein or a fat. That’s because carbohydrates, unlike fat and protein, do not undergo digestion in the stomach, so if it is consumed alone, it has a super fast gastric emptying, which results in a quick digestion and without much satiety. Protein and fat \”hold\” digestion!
vegetarians: Many fats such as nuts, peanuts and seeds are also sources of proteins, in addition to being rich in fats, which works very well for this audience, who often find it difficult to find protein sources.
Comments or questions are welcome (end of this page)!
Portuguese version? Click here!
everyone always asks me about what they should eat between main meals. Of course I never have a prompt answer, especially because your snack will vary according to your goals and lifestyle. but there are some ways to help you find simple and tasty snacks ideas.
as i explained in my philosophy, I believe that the more simplified you go, the better. Of course I am talking about choosing real and whole food, but I know that sometimes we need some convenient options as well. So, here are some quick and easy tips for you to follow:
- take it easy: you want something with easy digestion for your body. Avoid eating too much fat or highly processed food during your breaks. Otherwise, you will lose the focus of your energy for work in order to digest your food and maybe even causing you to become sleepy.
- Organize Yourself: Buy Food Containers and Food Bags to Help You Carry Your Snacks, Wherever You Go. Leave some options at your office. I strongly recommend to my clients to Have a small blender or a Small Fridge at their work.
- Portion Size: You can think of a portion size as 1/3 of the size of your main meals.
light and low carb snacks
RAW veggies Like carrots, cucumbers, tomatoes, and broccoli. Source of fibers, easy digestion, extra vitamins and minerals, low carb. Dip of Hummus, Which is a Great Source of Protein, Fibers and Healthy Fats, Helping You With More Satiety . or you can use my delicious recipe of cashew cheese as the dip.
handful of nuts (Healthy Fats, Antioxidants, and Minerals) + 1 fruit (Less Sugary Fruits: Apple, Pear, Berries, Peach)
green smoothie (Suggestion for a recip here, Do not include granola or dried fruits if you are looking for less carbs.
edamames (Boiled in water or roasted with dash of sea salt and olive oil) – You can bring it in a small food container (if possible, glass container). Protein-rich option for you, good source of fibers, and super tasty!
sunflower seeds (Love Sunflower Seeds). Also a good source of proteins, healthy fats and mineral, specially zinc. I like to bring a handful of mixed seeds and pour into a coconut yogurt, or with a fruit or 2 tbs of dried fruits. i love to mix them with Goji Berries.
Convenient Fruits: Apples, Bananas, Pear, and Tangerine are super easy to eat on the go. for more satisfaction, I like to eat them with a portion of protein or good fats. See ahead some good tips to combine your food and come up with a good snack.
Extra Energy Snacks
Brown Rice Cake with nut butter or peanut butter + sliced bananas. Great option if you are looking for a crunchy gluten free option if you are looking for gluten-free toasts or other options besides breads, rice crackers are a good option. Almond paste is great for increasing your intake of good fats and making you feel more satiated. For extra carbs, include banana slices.
Tuna Sandwich (Learn How to Make My GF Nuts & Seeds Bread here). i like to include dark green leafs (kale, arugula, spinach), since they are rich in folic acid, iron
Acai Bowl. my favorite one!! See my homemade guide to make acai bowls here.
smoothie (Check My Smoothie Guide here ). One of the healthiest and convenient ideas for snacks, besides the opportunity to add veggies and superfood on your routine.
convenient
Protein Bar / Nut Bar / Cereal Bar – I know that people are all about cereal bars or proteins bars. i always encourage homemade versions, but you can still find good brands. Indeed Might Be a Good Idea, But Might Be Not! Try to look for organic versions, those with just a few Ingredients, no more than 10g of sugar, and at least 3.5g of fiber. Brands that I like: Kind, Lara Bars, Rise Almond Protein Bar, Zing Bars.
yogurt I would always with organic and plain versions. I rather flavor it myself, with a natural sweeter like honey, maple syrup, or with a fruit. Greek Yogurt Might Be Naturally With Less Sugar, Due the Loss Of Sugar During The Straining Process, But Always Look To The Ingredient List To Check Sugar Content. Dairy Free Options are also available with Coconut or Almond Base.
Other Ideas:
- Healthy Chips with Avocado (Whole Grain and GF Chips // Trader Joes Has Great Options!)
- popcorn
- Kale Chips (Trader Joes)
- roasted seaweeds
food labeling
Nowdays, we are so overwhelmed with the marketing of the food industry, that people can get really confused whatever or not the options are healthy. Just be Careful with Some Marketing Appeals, Like \”Gluten Free\”, \”Natural\”, or \”No Sugar\”. A Gluten Free Product, for Instance, Might Be Extremely Highly Processed. The best way to track the food is by going to the ingredients list. The Less Ingredients, The Better. Note that the first ingredients listed is the one with the most concentration in the food. so if you want to find a whole grain bread, and the first ingredients listed is \”enriched bleached flour\” or just \”wheat flour\”, that is not a real whole grain bread! Just A Marketing Trick!
how to create a good snack: