My Top Five Healthful Snacks

@Redmountainspa

By Dr. Reema Sayegh,
Nutritionist

As a Holistic Nutritionist at Red Mountain Resort & Spa, I meet with people every day, each one with a unique focus or challenge. However, many of my clients share a particular concern: how to enjoy snacks without sabotaging a sound eating program.

I face this challenge myself on a regular basis. Sometimes it seems impossible to ignore the lure of that fast food tidbit or store-bought cookie or carb-rich p.m. pick-me-up when the 3:00 “witching hour” rolls around. Ditto the chips or ice cream that whispers sweet nothings in the ear during prime time television hours, when we’re nice and relaxed and ready to veg out with some comfort food. In small amounts, how bad could it be, right? Wrong!

Most of us ingest 500 to 800 calories a day between meals, in the form of snacks, when we’re not paying true attention. This is also known as “mindless eating.” But don’t panic, or give up. Mindless eating can easily become mindful eating with a little effort, discipline and creativity.

Enter my Top Five Healthful Snacks. This list of whole-food, nutrient-dense, metabolism-boosting, no-hassle eaties will satisfy the hunger without destroying the diet.

Number One: Homemade Trail Mix. This little pick-me-up isn’t as labor-intensive as it may sound. All we need is raw mixed nuts, unsulfured and unsweetened dried fruit, unsweetened coconut flakes and possibly unsweetened dark chocolate chips. We can plan ahead and put the final batch into pre-measured ¼-cup servings and tote this mélange of flavors wherever we go for an energy boost that’s bursting with essential fatty acids, premium plant proteins, complex carbohydrates, fiber and flavor.

Number Two: Sliced Fruit and Nut Butter. I used to love sleepover night at my friend Kathy’s house. Kathy wasn’t so much fun, but her mom used to get up in the middle of the night and let me enjoy sliced Granny Smith apples and peanut butter with her. She claimed it helped chase away the bad thoughts. To be honest, I didn’t really have any troubling thoughts, but I joined her anyway because I just thought it tasted pretty good. Try it yourself. Don’t have time to prep the apples? No worries. The good folks at Chiquita have already thought of that. They sell pre-bagged, pre-sliced Grannies ready for eating. Ditto the peanut butter people. Several manufacturers offer single-serving (2 tablespoon per container) tear-off packets of natural peanut butter (free of hydrogenated oil and added sugar). This makes the perfect, portable, portion-friendly snack.

Number Three: Baked Whole-Grain Chips. There are now several companies that make delicious bagged chips with minimal ingredients and maximum flavor. And they’re good for you!! Honest! There are many varieties, but some of the most popular items share a few staple ingredients: whole grain, expeller- or cold-pressed olive or sunflower oil, vegetable powder (such as beet, spinach and tomato), flaxseed meal (which adds protein, EFAs and fiber) and sea salt. Some even come in small single-serving bags. Nothing could be simpler.

Number Four: Bars with Visible, Recognizable Ingredients. We don’t have enough copy space to give you the entire list of snack bars that are both delicious and nutritious. Suffice it to say, the cream of this crop features a plethora of nuts, seeds, chopped fruit, microgreens, Omega fatty acids and agave or date nectar, all seamlessly blended together for a snack that has it all.

Number Five: Homemade Smoothies. The possibilities are virtually endless with this one. It takes five minutes and a sturdy blender to whip up a drink that delivers vitamins, minerals, fiber, antioxidants, fatty acids, protein and, oh yeah, taste! Basics include organic frozen fruit, plain low-fat kefir or yogurt, flax oil or chia seeds, and sweetener of choice (agave or Stevia). I usually jazz mine up with a microgreens powder and plant milk, and I’m out the door.

So there it is; my list of favorite snacks. These can be enjoyed anytime, anywhere, by anyone. Happy eating!