Healthy Snacking

Updated: Sep 7


Nuts

By Stephany Porter, ND, FABNO

Today’s busy lifestyles often make it difficult to eat three square meals a day, particularly when you want to eat healthy. When you’re constantly on the go, you may find yourself grabbing bites here and there. And when you are very hungry, you might make poor food choices. Next time you are tempted by the box of donuts in the break room, be prepared with your own nutritious snacks.


Some nutritionists advise eating small mini meals throughout the day, versus three large meals. Your five or six mini meals each day should be packed with nutrients and devoid of preservatives and other unnatural or irritating ingredients. Whole grains are in; processed foods are out.


Healthy snacking doesn’t require a ton of work, it just takes some savvy food shopping. Keep items like these on hand for healthier snack options: a bag of baby carrots, unsalted nuts, fresh fruit, plain Greek yogurt, or hard boiled eggs to name a few. Foods that are higher in protein — like the nuts, eggs, or high protein grains like quinoa — will keep you feeling full longer.


Next time you’re in the grocery store, check out the natural foods section if you haven’t yet. Health food companies are launching new products constantly, and other companies you are familiar with are developing snacks that are gluten-free, whole grain or vegan. And, of course, if you’re lucky enough to have one in your neighborhood, stores like MOM’s (My Organic Market), Roots and David’s Natural Market specialize in all natural food choices.  Better yet, find a food co-op like the Common Market in Frederick, MD or Takoma Park Silver Spring Co-op in Takoma Park, MD. The prices are great and your commitment to the health of the community will be a warm welcome.


When you don’t have time to do the shopping, there are even online subscription services that deliver a selection of healthy snacks right to your door each month.

And if you have a sweet tooth, you don’t have to give up sugar all together. Good quality dark chocolate with a high cocoa content (70% or higher) actually contains quite a few health benefits, including soluble fiber, iron, magnesium, copper, potassium, and zinc. Don’t go overboard though one small square of dark chocolate per day is enough.


Carol’s Gone Nuts produces a line of gluten-free, wheat-free, and grain-free cookies and nut mixes using only natural, organic ingredients and no refined sugars. They will soon be available for online purchase, and can currently be found at David’s Natural Market in Gambrills, Md., AnneBeth’s and Chesapeake Holistic in Annapolis, Md., and The Big Bean in Severna Park, Md.


Contact The Bodhi Clinic today for more information and to schedule your free 5-minute health consultation.


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