5 Energy-Boosting Snacks for Busy People
Snacking is a normal part of 21st century life and, according to the U.S. Department of Agriculture, it’s estimated that by 2015 the world snack foods market is expected to reach almost $335 billion. So why is the industry growing so fast and why are we snacking more now than we ever have before? It seems that longer work weeks, busier schedules, irregular meal times, and stress are all key triggers, and that we also snack for comfort or to give ourselves a pick-me-up if we’re feeling low, tired, lonely or bored.
Snacking isn’t necessarily bad; it can even be healthy. But it depends on the food you choose. When a snack attack strikes, instead of heading for the vending machine, opt for foods that are high in fibre or protein and low in sugar which will stop your hunger pangs and keep you going until your next meal.
Here are some simple healthy snack ideas for busy people on the go…
1. Fresh apple or banana slices with peanut butter
Image credit: Sara Edwards, Flickr
Containing fibre, protein, complex carbohydrates, and healthy fats, fresh fruit and peanut makes for a healthy mid-afternoon or post-workout snack. Fruit will boost your blood sugar levels quickly while the peanut butter is a good source of slow releasing energy. If you feel like switching things up, you can also try almond butter, walnut butter, or sunflower seed butter.
This snack doesn’t need refrigerating and it’s easy to eat without getting your hands sticky so it’s a great grab and go option. You can also buy Peanut butter pre-packaged single-serving sizes, making it even more convenient.
2. Whole grain crackers, pita chips, or fresh veggies with hummus
Delicious and nutritious hummus is more popular than ever. Made from chickpeas, tahini, olive oil, lemon juice, salt, and garlic, it’s a great source of fibre, protein, complex carbohydrates, and healthy fats which will keep you energized and focused for hours. Hummus is so versatile; spread it on wholegrain crackers or dip pita bread in it for extra complex carbohydrates that will help regulate your blood sugar level and help you feel full for longer. For extra fibre with fewer calories, dip vegetables which are rich in antioxidants into your hummus. Red peppers, sugar snap peas, and zucchini all make a refreshing alternative to carrots and celery. In addition to being easy to prepare, vegetables stay crispy and fresh throughout the day without needing to be stored in the fridge. Slice them up in the morning, store in a small plastic bag or container, and enjoy later as a mid-afternoon snack
3. Edamame
Image credit: Kanko, Flickr
Native to Eastern Asia, edamame is just a fancy name steamed or boiled soybeans. One half-cup serving contains approximately 120 calories, 13 grams of carbohydrates, 11 grams of protein, 2 grams of unsaturated fats, 10% of our recommended daily amount of Vitamin C, 10% of our daily dose of iron and 9 grams of fibre – four times as much as a single slice of whole grain bread – making it a low fat, low calorie super free food.
Edamame is very easy to prepare. Just boil in salted water for a few minutes, drain, and salt. Prepare them the night before to save time and pop them in a bag/container and to eat, just pop them out of the pod.
4. Trail mix with nuts, dried fruit, and dark chocolate
Image credit: Cary Bass-Deschenes, Flickr
There’s more to trail mix than raisins and peanuts. There are thousands of combinations so it’s easy to mix and match your ingredients so you don’t get bored. Make a big batch, mix in an airtight container, store in a cool dry place, and pop a portion into your snack box whenever needed.
Nuts and seeds: are loaded with healthy unsaturated fats, protein, fibre, antioxidants, and essential vitamins and minerals. Go for unsalted, unsweetened nuts to keep sugar and sodium under control. Almonds, pistachios, cashews, peanuts, and walnuts are healthiest and and tasty macadamia nuts, hazelnuts, Brazils, pecans, and pine nuts are higher-calorie options, good in moderation. Pumpkin, sunflower, sesame, flax, and hemp seeds all contain a good blend of nutrients.
Dried fruit: this will offer a sweet counterpoint to nuts and seeds without sending your blood sugar into a tailspin. Dried apples, cherries, cranberries, goji berries, blueberries, strawberries, apricots, raisins, banana chips, figs, pineapple chunks, mango, and dates contain many of the same nutrients as fresh varieties, including antioxidants, vitamin A, vitamin C, fiber, and folic acid.
Dark chocolate: this is loaded with fiber, iron, magnesium, potassium, and a number of antioxidants and minerals that will leave you feeling alert, focused, and ready to face the day’s next challenge.
Grains: Shredded wheat, pretzels, whole-grain cereals like Cheerios or Chex, bran flakes, whole-wheat crackers, granola, toasted oats, puffed rice cereal, and air-popped popcorn will add extra fibre and crunch to your mix.
Keep serving size to a quarter-cup or less to keep this yummy snack from sneaking into “dangerfood” territory.
5. Low Fat Protein Bar
Image Credit: Tracy Benjamin, Flickr
Protein bars sometimes get a bad rap in diet plans, but it’s often a result of people eating too many, at the wrong time of day, or choosing the wrong type, such as meal replacement varieties. Low fat, low calorie protein bars are packed with protein and fibre and are a quick source of energy-boosting nutrients. The fact you can buy them readily, and the fact they’re wrapped individually, make them great when you’re on the go.
The older we get, the more our metabolism slows, our joints ache, and we find it a challenge to keep fit. Making the time to exercise regularly and eat a balanced diet is essential if we want to stay in shape. Start investing in a healthy future today by incorporating some of these healthy, convenient, and energy-boosting snacks into your daily routine.
What’s your favourite healthy snack? Please do share in the comments below.
This post was written by Hayley Irvin, a graduate of the University of Oklahoma, Marketing Zen Group & Promax. Catch up with her on Twitter @HayleyNIrvin.
