Every one of us sometimes has a craving for something small. The healthiest thing to do would be to reach for an apple or a stalk of celery, but that’s never what our heart desires. According to registered dietitian Sasha Watkins, the key to a truly satisfying snack is combine fiber and natural sugars with protein or healthy fats. This combination, she says, slows digestion, stabilizes blood sugar and keeps hunger at bay for hours.
The nutritionist recommends the following combinations that will fill you up:
1. Apple slices with tahini
Apple alone may seem a little bland, but when combined with tahini, it becomes a completely different dish. The fiber and natural sweetness of an apple combine with the healthy fats and plant-based protein in sesame to keep you fuller for much longer. Choose tahini, where the only ingredient is sesame seeds, and sprinkle them on top for extra crunch.
2. Greek yogurt with berries
One of the most satisfying combinations. Greek yogurt provides quality protein to keep you full between meals, while berries provide fiber and polyphenols. which nourish the intestinal microflora. Choose full-fat Greek yogurt with a fat content of around 10%, not low-fat versions that often contain thickeners and sweeteners. Frozen berries are just as good as fresh.
3. Kiwi with hot chocolate
Two kiwis contain about 4 g of fiber and more vitamin C than an orange. Dark chocolate with a cocoa content of 75% or more is rich in flavonoids and its bittersweet taste in contrast to the sharp, juicy kiwi is really excellent. If you can, eat the kiwi with the skin on – you get about 50% more fiber than just from the pulp, just wash it under running water.
4. Banana with almond butter
Bananas provide natural carbohydrates and potassium for long-lasting energy, while almond butter adds healthy fats, protein and fiberwhich slow down digestion and help maintain a stable blood sugar level. Look for nut butters labeled as 100% almond, or with a pinch of salt.
5. Avocado with extra virgin olive oil
Avocados are rich in monounsaturated fats and fiber, which keep you full. A little extra virgin olive oil, a pinch of sea salt and some chilli or lemon juice will elevate it to something special. If you want something more hearty, eat with oat crackers or baked potato wedges with skins.
6. Cheese with whole grain crackers
It is often considered a snack, but when chosen correctly, it is a balanced combination. Whole wheat or rye crackers provide fiber and slow-release carbohydrates, while cheese provides protein and calcium.
7. Sardines on rye bread
Canned fish is rightfully gaining popularity and sardines should be a regular part of your diet. They are rich in omega-3, protein and calcium and are among the most nutritious foods. Rye bread adds fiber and slow-release carbohydrates, its dense and slightly sour taste goes well with fish. Top with tomato slices, a little lemon juice and extra virgin olive oil.
Sometimes simplicity wins. The ripe mango has a wonderful natural sweetness and the lime juice lifts everything up. Mangoes also contain fiber and polyphenols, which according to new research, benefit metabolic health. Frozen mango is ideal here – no preparation required. Add lime zest for an even more intense flavor.
9. Roasted chickpeas with smoked paprika
A substitute for those who reach for chips. Chickpeas are full of plant-based protein and fiber that support steady energy and keep you full for longer. Drain the can, mix with olive oil, sea salt and smoked paprika and bake at 200°C until crispy.
10. Edamame with seeds
Edamame is one of the few plant foods that contain complete proteins, i.e. all nine essential amino acids. Top the edamame with a handful of mixed seeds—hemp, pumpkin, or sesame—for healthy fats and extra texture. A little sea salt or a drop of soy sauce and you have a full-fledged “snack”. Buy frozen and just cover with boiling water – it’s a treat ready in minutes.
