It would be lovely if all snacks automatically fell into the “healthy and delicious” category, but that’s not the case. When it comes to eating in a way that’s both nourishing and satiating, ingredients matter. Here’s the how, when, and why behind eating healthy snacks that keep you full.
The Role of Protein, Fiber, and Healthy Fats
First up: A look at some of the key nutrients that should always be in your snack bag.
Protein
Protein is one of the most important nutrients your body requires to function optimally. It helps build and repair tissues (e.g., bones, skin, hair, and nails), produce essential hormones and enzymes, and build muscle mass. It’s also valuable for helping you feel full, as protein takes longer to digest compared to other nutrients.
For most people, eating about 0.8-1 gram of protein per kilogram of weight daily is plenty. But if you’re a competitive athlete or just a very active person, you may find that additional protein helps fuel your performance and aid in recovery.
Fiber
There are types of dietary fiber needed to help maintain health and aid digestion. Both types come from the edible part of plants:
- Soluble fiber dissolves in water to make a gel-like substance that slows your digestion. This helps keep you fuller longer and can also assist in regulating blood sugar and reducing cholesterol levels.
- Insoluble fiber doesn’t dissolve in water. Instead, it acts as a bulking agent and intestinal scrubber, supporting bowel regularity and making you feel fuller.
In addition to promoting satiety, fiber acts as a prebiotic, feeding the good bacteria in your gut and working to bolster your immune system.
Healthy Fats
Healthy fats, including monounsaturated and polyunsaturated fats, are nutritional powerhouses. They can help with everything, from improving heart health to supporting cognitive function. Fat is also the invaluable sidekick of vitamins A, D, E, and K, which need fat to be broken down and absorbed by the body.
It’s especially important for kids to get plenty of healthy fats. Nearly 60% of our brains are made up of fats, including omega-3 fatty acids that play a significant role in helping brain cells communicate. Giving kids foods rich in healthy fats can help their physical and cognitive development.
Lastly, healthy fats supply energy by slowing down digestion and triggering the release of satiety hormones. Slower digestion, in turn, helps regulate blood sugar levels, preventing the spike-and-crash action that makes you hungry shortly after eating.
The Best Ingredients for Long-Lasting Fullness
Tons of healthy snacks can keep you full longer, and they all have core ingredients in common. Whether you’re interested in learning what to look for on nutrition labels or how to shop for DIY trail mix, the list is perfect for preplanning your ingredient haul.
For protein:
- Lean meat (chicken, turkey, lean ground beef, etc.)
- Fish and other seafood
- Dairy products
- Soy products (edamame, tofu, tempeh, etc.)
- Nuts (walnuts, almonds, Brazil nuts, etc.)
- Seeds (pumpkin, chia, hemp, etc.)
- Legumes (beans, lentils, chickpeas, etc.)
- Whey (often in protein powder)
- Oats
For soluble fiber:
- Brussels sprouts
- Oats
- Tofu
- Legumes (chickpeas, edamame, kidney beans, pinto beans, peas, etc.)
- Sweet potatoes
- Pumpkin
- Avocado
For insoluble fiber:
- Legumes
- Oats
- Berries
- Popcorn
- Potatoes (white and sweet)
- Nuts
- Whole grains (amaranth, brown rice, rye, quinoa, etc.)
- Fruit with edible skins (apples, pears, etc.)
- Leafy greens
- Seeds (sunflower, flax, chia, etc.)
For healthy fats:
- Avocado
- Nuts (almonds, cashews, walnuts, pistachios, etc.)
- Seeds (flaxseed, chia seeds, sunflower seeds, etc.)
- Olive oil
- Dark chocolate
- Oily fish (sardine, salmon, etc.)
- Eggs
- Full-fat dairy
- Coconut
When and How to Snack Smart
Taking a plate of salmon, sautéed spinach, and brown rice on a hike or to the movies isn’t exactly convenient. That’s why it’s so important to figure out healthy snacks that align with a busy lifestyle.
High-protein trail mix contains a delicious mix of ingredients that can help you amp up your nutrition.
- Omega-3 Deluxe Mix: An action-ready blend of pepitas, almonds, walnuts, cranberries, and pistachios that ticks all the satiety boxes and comes individually packed for snack-and-go convenience
- High-Energy Mix: A tasty blend of nuts and seeds, including buttery cashews, antioxidant-rich cranberries, and black raisins
- Berry Nutty Mix: A fruit-forward assortment brimming with dried cherries, golden raisins, black raisins, and cranberries, bolstered by plenty of nut-based protein
You can also make your trail mix by adding to one of the packages above. Sweet potato puffs, dark chocolate chunks, hemp hearts, and coconut flakes are all strong picks. Or start from scratch — just choose a few ingredients from each nutrient category, stir, and enjoy!
Knowing When to Snack
The best way to know when to snack is to listen to your body. Most people feel the beginning of hunger signs a few hours after a meal. But activity levels, dietary choices, and other factors can shorten or lengthen that window from person to person.
If you’re not sure whether you’re actually hungry or eating out of boredom or stress, look for these expert-backed hunger cues:
- Stomach “growls”
- Empty stomach feeling
- Trouble focusing
- Irritatability
- The beginnings of a headache
- Slight dizziness
It’s important to learn these signs so you can stop hunger in its tracks before you’re too depleted. Stashing healthy snacks in your glove compartment, gym back, purse, briefcase, backpack, desk drawer, or work pantry means a refuel is only a short reach away.
Quiet your growling stomach with a healthy trail mix full of ingredients you know and love. Nature’s Garden trail mixes may help you discover how fulfilling it is to snack with purpose!
