Healthy Snack Guide

Healthy Snacks

Your best snack, and food options in general, are always going to be real food (ie. food that does not come in a package). But that's not always possible or realistic. Luckily, there are some great pre-packed snack options available, you just have to know what to look for.

 

Below are three lists, the first is a list of snack options for when you're on the go, the second is a list of options for when you're at home and have a bit more time, and the third is a list of healthy snack options for kids.

 

Note: If your kids (or you!) are used to eating prepackaged, sugary snacks, it's likely going to be hard to suddenly start feeding them raw veggies. Just as we don't change our habits over night, nor do our kids. Try introducing one new healthy snack at a time, while simultaneously eliminating one unhealthy snack. Continue doing this over time and eventually you will weed out the unhealthy snacks.

 

That's not to say that they - or you! - will never have another unhealthy snack again! I think it's very important to teach our kids balance. Show them that treats are ok in moderation. My son is always extra excited for the weekends, because he knows that "we have treats on the weekend!".  I'm more lax with him (and myself) on the weekends and I focus more on our time together as a family than I do on what we're eating.   

 

Above all else, don't stress out! Just remember to always make the best choice available to you at that time. So, if that means an apple, great! But if that means, an energy bar and a bag of mixed nuts from the convenient store (because you were too busy doing 8 loads of laundry, packing lunches, and cleaning the house), then heck yeah, that's ok too. It's about being mindful of what you're eating, not about being perfect all the time. 

 

 

 

 

 

 

Grab and Go Snacks 

  • Pre-cut veggies - carrots, celery, radishes, daikon, turnip, snap peas, bell peppers

  • Fruit - apples pack well, so they are a favourite of mine ( I hate mushy or soggy anything!)

  • Olives

  •  Organic rice cakes

  • Mary's Gone Crackers Original

  • Kale chips 

  • Sea Snax ~ this is a brand of roasted seaweed and comes in a variety of flavours  (I know, you're thinking, "come on - seaweed?! ". But I promise you, it's really tasty...and strangely addictive!) 

  • Larabars ~ gluten, refined sugar and dairy free energy bars...and don't let all that scare you - they're delicious!

  • GoMacro Macrobars ~ organic protein bars with no refined sugars or weird ingredients 

  • Raw nuts & seeds (be sure the only ingredients are the nuts and seeds and NOT any added salt or oils ~ this one's important!)

  • Homemade trail mix (I often mix raw nuts and seeds such as almonds, walnuts, sunflower seeds and pumpkin seeds with goji berries and keep a bag of the mixture in my car or purse so that I always have a healthy snack with me when hunger strikes). 

  • Dates (limit to 1 or 2 as they are high in sugar, it's natural sugar which is miles better than white refined sugar but we still have to watch our sugar intake) 

  • Prunes (same as above...we can't go nuts on dried fruit because of the sugar content)

  • Goji berries - for trail mix as mentioned above or just to eat on their own 

  • Dark Chocolate (start with 70% and work your way up to 85%)

  • Panda Liquorice - it's made with molasses instead of refined sugar and comes in black, blueberry and raspberry (just don't eat the whole bag in one sitting, while molasses is better than refined white sugar, it's still a form of sugar and shouldn't be eaten in excess) 

  • Navitas Naturals Power Snack - this is a packaged snack made with superfoods like hemp and chia seeds, comes in 5 different flavours

  • GoGo Quinoa Quinoa Cookies - Don't let the name scare you off, they're delicious, they successfully satisfy a sweet tooth and they're made with healthy ingredients! 

  • Boulder Canyon Authentic Foods Kettle Chips - Finally a chip made with healthy oils! Boulder Canyon offers chips made with olive oil, coconut oil and avocado oil (good for you fats!) and with only three ingredients, oil, sea salt and potatoes, these are a great option when you're craving chips! Just don't eat the whole bag in one sitting, they are still chips after all! 

 

 

 

 

 

 

Snacks for when you have a bit more time on your hands:

  • Green smoothie - mix whatever you have on hand, such as fresh or frozen berries, avocado, kale or spinach, romaine, raw cacao, nut butter, nut milk or filtered water, seeds, Vega or other plant based protein powder, blend and a enjoy! 

  • Boiled egg (look for pastured eggs and boil extra to keep in the fridge so that you can grab one quickly when you have less time)

  • Guacamole or mashed avocado and freshly squeezed lime and sea salt on Ezekiel sprouted grain toast

  • Hummus and veggies (either make your own or look for brands made with olive oil or no oil at all. Avoid brands made with canola, soy, sunflower and safflower oils). 

  • Sauerkraut - not only is it great for your gut but it will also help knock out your sweet craving!

  • Coconut yogurt (or plain, organic, full fat yogurt) - mix in nuts and seeds of choice, along with a little raw honey or real maple syrup

  • Almond butter (either on a rice cake or sprouted grain toast ~ I also top with chia or hemp seeds).

  • Homemade muffins or cookies - made with healthy fats and no refined sugars (check out my blog for some of my favs)

  • Popcorn - use coconut oil to pop kernels in a pot on the stove (air popping is also a good option!) and top with a small amount of grass fed, organic butter and sea salt. 

  • Green juice - if you have a juicer, juicing fresh organic greens is a great way to get some added nutrients into your diet, not to mention you'll be amazed by the added energy it gives you. (Note - when juicing, limit fruit to 1 piece,with the fibre being removed from the juicing process, the fruit becomes pure sugar). 

 

 

 

 

 

 

 

Snacks for the kiddos

  • ​Fresh fruit 

  • Cut up veggies with hummus 

  • Fruit and veggie smoothie (see above) 

  • Kombucha (fermented tea) - I water it down, about 3/4 water to 1/4 Kombucha. It's what my kids refer to as 'juice'. They love it, it's good for their gut and it doesn't have any sugar! #winning 

  • Organic Rice cakes (either on their own or topped with raw honey or nut butter)

  • Mary's Gone Crackers Original

  • Love Child Organics products  - a great pre-packaged snack option for kids, with a wide variety of options. 

  • Sea Snax - roasted seaweed, the lime flavour is a favourite around our house!

  • Larabars - made with only dates and nuts, these are a favourite of mine (and my kids!) 

  • GoMacro, Macrobars - organic protein bars with no refined sugars or weird ingredients

  • Homemade popcorn (see above)

  • Homemade (healthy) Nutella on rice cakes or atop Ezekiel sprouted grain toast - check out my blog for the recipe

  • Organic raisins, dates, apricots, and prunes (look for brands made with no added oils or sugar)

  • Raw nuts - eaten on their own or made into a trail mix. Feel free to even add a small amount of chocolate chips into the mix! 

  • Unsweetened organic apple sauce - try adding chia seeds and hemp hearts to it as well & get some superfoods in there!

  • Coconut yogurt (or plain, organic, full fat yogurt) - mix in nuts and seeds of choice, raisins, along with a little raw honey or real maple syrup

  • Homemade banana bread, muffins, cookies or bars made with healthy fats and no refined sugars - see my blog for some of my favs! 

  • GoGo Quinoa Quinoa Cookies - definitely kid-approved!  

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