Let’s be honest; there’s no such thing as the perfect snack, but that doesn’t mean to say that your daily snack can’t be beneficial to your wellbeing. There are some little bites that come close to perfection – and that’s not just because of what they do for your wellness! Between-meal morsels can be healthy AND delicious, just so long as you know what you’re looking for. However, before we delve into the tasty treats, let’s take a look at the nutritional targets you should aim to hit:
1. Calorie Content: According to Bethany Thayer, a registered dietician in Detroit, the perfect diet snack should be made up of about 200 calories. That way, you’re eating just enough to keep your metabolism humming.
2. Fibre: Your snack should contain ‘at least three grams of fibre,’ says diet expert Sharon Liao. ‘Fibre is digested slowly and helps sustain your energy. It also absorbs water and expands in your stomach to keep you full.’
3. Protein: As well as your three grams of fibre, your perfect snack will contain something in the region of five grams of protein. This is the advice of Elisa Zied, a registered dietician in New York City, who explains, ‘Protein releases a hormone in the body that increases satiety.’
4. Fat: Your snack should contain ‘no more than 12 grams of fat,’ warns Liao. ‘This will help ensure that you don’t get more than 20 to 35% of your daily calories from fat, which is the US Department of Agriculture’s recommendation.’
While that’s broken down into seemingly reasonable chunks, finding a snack to fit all of these requirements can be easier said than done. Not only do you have to track down a multitude of bites to fit these guidelines that you actually enjoy; you also have to do it on your busy schedule. Sure, if you’re at home you might have the time and inclination to cobble together a healthy treat, but what about when you’re, say, heading out in the car? Are you going to stop to assemble a healthy option, or read the labels on cereal bars, when you’re in a rush? To help you out, we’ve assembled a list of quickie eats that are car-friendly. Not only are they easy to toss into a sandwich bag; most will also fit nicely in a cup holder!
- Sahale Snacks Tuscan Almonds With Parmesan + Herbs (¼ cup): 140 calories, 3g fibre, 5g protein, 11g fat
- Seapoint Farms Dry Roasted Wasabi Edamame (¼ cup): 130 calories, 7g fibre, 14g protein, 5g fat
- Two Clementines and Seven Walnut Halves: 163 calories, 3g fibre, 3g protein, 9g fat
- Annie’s Homegrown Organic Cheddar Snack Mix (½ cup): 140 calories, 0g fibre, 3g protein, 5g fat
- One Hard-Boiled Egg Mashed with One teaspoon Light Mayonnaise and a Pinch of Celery Salt in a Slice of Whole-Wheat Bread: 163 calories, 2g fibre, 10g protein, 8g fat
- Vitalicious VitaTops Deep Chocolate Muffin Top: 100 calories, 9g fibre, 4g protein, 2g fat
- Soy Nuts (¼ cup) plus 1tsp Chocolate Chips: 190 calories, 6g fibre, 12g protein, 9g fat
- Three Cups Popcorn with 2tbsp Grated Parmesan plus Chilli Powder and Cayenne Pepper: 36 calories, 4g fibre, 7g protein, 4g fat
- Yogi Granola Crisps Mountain Blueberry Flax (½ cup): 110 calories, 2g fibre, 3g protein, 3g fat
- Kind Peanut Butter & Strawberry Bar: 190 calories, 4g fibre, 7g protein, 11g fat
- Starbucks Grande Non-fat Caffe Latte: 130 calories, 0g fibre, 13g protein, 0g fat
- Kashi TLC Happy Trail Mix Soft-Baked Cookie: 140 calories, 4g fibre, 2g protein, 5g fat
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