Snacks to Keep You Satisfied

 

Part of honoring your health and body includes ensuring that you have sufficient access to nourishing, enjoyable foods throughout the day. Most people are able to plan for 2-3 meals a day, but it's just as important to plan for other times during the day when hunger may strike. Addressing your hunger and providing your body with the fuel it needs can not only help you maintain energy and productivity but can also help prevent binge-type eating later in the day, which for many people, occurs following restriction. Even if you don't deliberately inhibit yourself from eating, by not eating enough during the day, you are at risk for eating past your satisfaction point simply because you may feel starved by the time your next meal rolls around.

Since we are all in different situations when it comes to our daily schedules - from work to appointments to errands and more - our needs are varied; some of us may not have refrigeration or a microwave available during the day, others may be travelling for most of the day, and others of us are simply very busy with minimal time available to spend on eating (though we should absolutely do our best to make eating a priority!). To combat these various situations, I have compiled a list of nourishing snacks to meet a range of needs. Each of these snacks have either protein, fiber, or both, which are shown to improve satiety.

Share your favorite snacks in the comments below!

 

Yogurt + Kefir

Satiety from: protein

Pairs well with: fruit + granola + crackers

 
 

Cheese + Cottage Cheese

Satiety from: protein, fat

Pairs well with: crackers + fruit + vegetables

 
 

Fruit

Satiety from: fiber

Pairs well with: yogurt + cheese + cottage cheese + nuts + nut butter

 
 
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Vegetables

Satiety from: fiber

Pairs well with: cheese + crackers + dip (hummus/bean/guacamole/ranch/salsa)

 
 

Nuts + Trail Mix + Dried Fruit

Satiety from: protein + fiber + fat

Pairs well with: yogurt + cottage cheese

 
 

Dry-Roasted Beans, Peas, & Vegetables

Satiety from: protein + fiber

Pairs well with: cheese + fruit

 
 

Granola Bars + Protein bars + Energy Bites

Satiety from: protein + fiber + fat

Pairs well with: fruit + nut butter

 
 

Whole-Grain Crackers & Chips + Rice Cakes

Satiety from: fiber

Pairs well with: cheese + nut butter + dip (hummus/bean/guacamole/ranch/salsa)

 
 

Popcorn

Satiety from: fiber

Pairs well with: cheese + fruit + vegetables

 
 

Jerky + Sliced Meats

Satiety from: protein

Pairs well with: cheese + fruit + vegetables + crackers/chips

 
 

Hard-Boiled Eggs

Satiety from: fiber + fat

Pairs well with: fruit + vegetables + crackers/chips

 
 

Sandwiches + Wraps

Satiety from: protein + fiber

Variations: meat/cheese + peanut butter/jelly + egg salad + chicken salad + veggie/guacamole or hummus

 
 

Muffins

Satiety from: protein + fiber + fat

Variations: banana walnut + blueberry + egg/meat/cheese + endless

 
 

Instant Oatmeal Cups

Satiety from: protein + fiber

Pairs well with: fruit + nuts