Healthy Snacking Ideas

The South Philly Food Co-Op asked for me to share my tips for their Healthy New Year round up of produce fun.

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“The world can be crazy, but you don’t have to eat crazy. Let’s make a good, healthy snack.”

Tabitha Brown said on Instagram the otter day. She’s got that right.

But isn’t snacking bad?

Nope not at all! If you’re hungry, eat. Nutrient rich snacks are good for you and good for the soul. A healthy snack can also keep you from overeating at meal time.

In continuing providing tips for South Philly Food Co-Op’s Healthy New Year Month here’s my MOST valuable snacking tip so you have sustained energy, improved blood sugar control, and feel your best all day long!

The key to healthy snacking is to 1. Convenience and 2. Composition.

1.     Convenience – always have options readily available or knowing what to easily choose when you are out and about

2.     Composition – What that means is a balanced plate. Thought that only applied to your bigger meals? Nope, this also applies to your snacks.

So what does this look like?

A balanced snack plate = Complex Carbohydrate + Protein + Fat + Flavor (+ bonus for Color)

The science behind this – carbohydrates are our primal source of energy and essential for your body’s fuel and health. But eaten alone, you’ll like be hungry shortly thereafter. Have you ever eaten an apple by itself? You’re likely hungry 30-60 minutes later, right? That’s because an apple is a carb, a source of quick energy, but the carb was not eaten with the presence of a protein or fat to help slow down the absorption and sustain the energy. Add a little almond or peanut butter and you’ll notice yourself feeling way more satisfied and your hunger kept at bay.

Eating balanced meals and snacks will also help you get back to feeling your natural signs of hunger and fullness.

Here are my top local picks for Convenient + Composed options you can find at South Philly Food Co-Op:

Lancaster Farm Fresh Veggies + Notchonocheez Dip

Lancaster Farm Fresh Apple + Mother Butter Seed Butter

The Farm at Doe Run Seven Sisters Cheese + Grapes + Hound Dog Honey

Side Project Jerky or Philly Jerk! Vegan Jerky + Dried Tart Cherries

Dates + Conscious Culture Creamery Cheese + Drizzle of Nutty Novelties Nut Butter

Merzbacher’s Toast + Soom Tahini + Grapes

Red Pepper Scallion Dip + Whole Grain Crackers + Veggies

Dates + Mascarpone + Pomegranate + Pistachio

Use the chart above for a simple formula for snacking and let yourself experiment! Some other pairing ideas:

Red Peppers + Guacamole

Hummus + Veggies

Whole Grain Toast + Almond Butter + Figs

Yogurt + Homemade Granola (see my Joyfully Nourished Guide for recipe) + Berries

Cottage Cheese + Apples + Walnuts + Drizzle of Honey

Banana + Nut or Seed Butter + Dark Chocolate

Avocado + Hemp Seeds + Whole Grain Crackers (see my Joyfully Nourished Guide for recipe)

Tuna Salad + Celery + Whole Grain Crackers

Goat Cheese Stuffed Piquillo Peppers

Childhood Favorite Ants On a Log — Celery + Peanut Butter + Raisins

Olives + Cheese

Hard-Boiled Eggs + Sweet Potato

Mini Greek Salad — Tomato + Cucumber + Red Onion + Feta + Olives

Toast + Greek Yogurt + Grilled Veggies

Corn + Bean Salsa (aka my corn salad) + Whole Grain Corn Chips

Poached Pears + Greek Yogurt + Walnuts — see my Joyfully Nourished Guide for recipe

Roasted Tomatoes + Ricotta + Whole Grain Toast or Crackers

Prosciutto (or Ham) + Melon + Basil

Crispy Chickpeas + Carrots

Bean + Cheese Quesadilla + Salsa

Oatmeal + Berries + Hemp Seeds + Honey

Egg Salad Lettuce Wraps

Dates + Mascarpone + Pomegranate + Pistachio (recipe coming soon)

Chef Jen Carroll’s Beet Hummus

The list of options is endless.

If you’re snacking at home and not on the go, I also suggest plating your snack! it feels more indulgent to eat off a plate, makes it look more appetizing and satisfying (we all eat with our eyes first), and helps curb the mindless overeating that can happen when you’re eating straight from the container.

I get we can’t always control our options when hunger strikes — time doesn’t always permit us to prepare in advance or maybe we are not even home. So consider this your new snacking strategy for what you can keep stocked at home and for finding healthy snacks when you’re out on the go.

Let me know if you try any of these or some of your favorite balanced snack combos in the comments below! You can also follow me on Instagram, Facebook, and Twitter. I LOVE to see your photos!

Beet Hummus