Nutrition Expert Reveals Top 5 Healthy Snacks Constantly Stocked in My Kitchen
Registered dietitian Samantha Peterson offers advice on mindful snacking, suggesting nutrient-dense and appetizing options to keep you satiated and energized between meals. She advocates for snacks that are simple, easy to prepare, and packed with nutrients, particularly those that promote blood sugar balance, energy, and mood. Below are Peterson's favorite healthy snacks:
- Dates Stuffed with Almond Butter and Dark Chocolate Chips: This snack appeals to those who love sweet-and-salty combinations. The dates provide magnesium, potassium, and fiber, while almond butter adds healthy fats and protein. Dark chocolate offers antioxidants that combat oxidative stress. For added crunch, Peterson recommends sea salt or crushed walnuts.
- Salmon Jerky, Cheese, and Vegetables: Ideal for those fond of savory snacks, this combination contains high levels of protein and healthy fats, helping to stabilize blood sugar and provide sustained energy. Salmon jerky is especially rich in omega-3 fatty acids, which support brain function, preserve muscle, and reduce inflammation. Peterson suggests pairing it with cucumber slices, carrot chips, and jicama sticks, and garnishing with lemon juice, chili lime seasoning, or hummus for added flavor.
- Plantain Chips and Hummus: This snack caters to those craving a crunchy and salty snack while also supporting digestion and energy. Plantain chips provide complex carbohydrates and potassium, while hummus offers fiber, plant-based protein, and healthy fats. For variety, rotate hummus flavors and consider drizzling extra virgin olive oil or sprinkling hemp seeds.
- Frozen Fruits: Simple and refreshing, frozen fruits satisfy sweet snack cravings while providing essential nutrients such as immune-supporting vitamin C, disease-busting antioxidants, and gut-friendly fiber. Peterson recommends frozen mango, cotton candy grapes, and raspberries. Enjoy frozen fruits on their own or as a topping for yogurt, chia pudding, or smoothie bowls.
- Strawberry Watermelon Caprese Salad: A refreshing treat ideal for warm days, this snack combines watermelon, strawberries, feta (or mozzarella), and fresh basil. The fruits offer vitamin C, fiber, water, and antioxidants, while the cheese provides protein and calcium. Basil contains anti-inflammatory compounds. Add a drizzle of balsamic glaze or olive oil for added flavor.
By choosing these nutritionally dense snacks, Peterson's intentional snacking approach aims to help maintain stable blood sugar levels, energy, and overall mood.
- Registered dietitian Samantha Peterson recommends dates stuffed with almond butter and dark chocolate chips as a healthy snack, as it provides a sweet-and-salty combination and promotes blood sugar balance, energy, and mood.
- For those who prefer savory snacks, Peterson suggests a combination of salmon jerky, cheese, and vegetables, which is high in protein and healthy fats, helping to stabilize blood sugar and provide sustained energy.
- Plantain chips and hummus is another recommended snack by Peterson, catering to those who crave a crunchy and salty snack while also supporting digestion and energy.
- Registered dietitian Samantha Peterson includes frozen fruits in her list of healthy snacks, as it satisfies sweet snack cravings and provides essential nutrients such as immune-supporting vitamin C, disease-busting antioxidants, and gut-friendly fiber.
