Not many snacks are healthy. In fact most of the packaged snacks that you buy from the supermarket are not healthy. Most of them are packed with added sugar or salt. You don’t want to consume all these extra calories in the name of healthy snacks.
But it does’t mean that every snack that you find in the supermarket is unhealthy. You have to carefully check the nutrition values and ingredient list. If it has sugar or its fried, put it back. It will not help you loose weight or even maintain your current weight.
If you are a health oriented person, you should try to prepare your own snacks at home. It is much more healthy that packaged snacks. But then again, if you are a busy person or don’t want to put much efforts to make you own snacks, learn to carefully check the nutrition values of supermarket snacks.
Here I am trying to make a list of healthy snacks that you can prepare at home with minimum efforts and wasting as less time as possible. But remember that this list is only for vegetarians (includes dairy). I don’t eat meat so I don’t advise eating it.
Snacks are very important part of your daily diet because they provide you with that extra energy that keep you going throughout the day. They keep your body and mind healthy. So be very careful while choosing your snacks.
Seeds are one of the best healthy snacks for you. These are perfect for morning or evening. Seeds are healthy alternative for fried snacks that people usually have after lunch. Some of them are Pumpkin seeds, Flax seeds, sunflower seeds, chia seeds and hemp seeds.
These healthy seeds are packed with Omega 3 fatty acids, fiber and many vitamins and minerals, which make them a good vegan or vegetarian alternative for fish. You can keep them in a container separately. I personally mix them all and keep it in a container for ease.
You can eat them raw or roast them yourself. Already roasted seeds are also available for busy people in supermarket and online. I buy raw seeds and then roast them at home because its cheap and lets me save a few bucks.
Raw nuts such as almonds are rich in Vitamin E, protein, fiber, magnesium and many other essential vitamins and minerals. Just visit a supermarket or an online store and buy some raw nuts to use as health snacks. Such as almonds, cashews, Walnuts, Pistachios, Pecans, Peanuts, Macadamia Nuts, Brazil Nuts, and Hazelnuts.
Don’t mix them all together, it tastes terrible trust me. You can mix almonds, cashews and raisins together, it tastes the best. when you are having oatmeal, you can add some nuts in it. they’re great for that too. Eating healthy nuts as snacks may reduce your risk of diabetes, heart disease, and high blood pressure.
Sprouting is a process where seeds and legumes are germinated and and they generate some kind of tail. You can eat them raw. A huge variety of seeds are candidates to eat as sprouts. These are radish, pea, chick pea, mung beans, alfalfa, fenugreek, sunflower, lentil, and broccoli.
You can soak chickpeas overnight in a bowl full of water. Then put them in a plate covering with a wet cloth. They will take around one night and a day to become sprouts. I have seen many people mixing them together and put a little bit of salt and squeeze a lemon on them before eating.
If you are like me and taste is not a big deal for you and all you want from them is nutrition then eat them without salt.
Popcorn is made from dried corn seeds. Popcorn is a very nutritious and healthy. It is a low-calorie snack that is a great source of the minerals phosphorus, magnesium, and zinc. You can add some flavor in your popcorn by adding vegetarian Parmesan, onion powder, paprika or parsley.
Don’t buy packaged popcorn that has butter in it. Pre-Packaged popcorn is packed with extra fat and calories. You don’t want the extra calories because remember that you are looking for healthy snacks.
Kale chips are rich in powerful antioxidants such as Quercetin and Kaempferol. In fact, kale an excellent source of vitamin C and K. Baked kale chips as healthy snacks may help lower your cholesterol levels and the risk of heart disease.
The best part is you can even fill you stomach with these low calorie healthy snacks. You can crumble them up and eat them with popcorn. Kale is higher in vitamin C.
Homemade Kale chips contain bile acid sequestrants, which may lower your cholesterol levels. This is very good for your heart.
Did you know that Kale contains about 4.5 times more vitamin C than spinach?
I prefer homemade banana chips but usually I buy them from local chips makers. They are delicious and packed with nutrients.
They are the best if you workout or go for running everyday or go for a intense walk or go for Nordic walking. Don’t buy fried banana chips, they are not good for your health. Instead, go for the baked banana chips.
In banana chips, you get almost all the minerals and vitamins that are present in a fresh banana. They are high in fiber. Banana chips contain Potassium which will manage your blood pressure levels.
Oatmeal is a popular breakfast but you can eat it as a snack in the evening. It is a low calorie superfood packed with many vitamins, minerals and protein.
Oatmeal is a complex carbohydrate. It means it will help fill up your stomach without raising your blood sugar. You can keep a packet of unsweetened instant oatmeal at your desk for eating as a healthy snack instead of fried unhealthy snacks.
Raisins are a rich in fiber, iron, calcium, and other essential vitamins and minerals. They are very effective if you eat them in moderation because they have high amount of natural sugar.
Raisins are low in sodium, which is definitely a healthy thing. It might not be a perfect snack for eating alone per se but you can mix them with almonds and cashews to prepare a super snack.
Fruits are rich in plenty of vitamins and minerals. Nut butter gives you fiber and protein that you need to operate healthily throughout the day. When you blend them together, it gives you a healthy option for replacing fried and unhealthy snacks.
For example, you can add peanut butter on banana or cashew butter on apples. In fact you can add almond, cashew or peanut butter on banana and apple. Its healthy and tastes delicious too. Try to avoid nut butter with added sugar or oil. Buy only 100% pure nut butter.
Chickpeas are healthy vegan snacks or healthy vegetarian snacks. They are high in protein and fiber. They also provide decent amount of iron, phosphorus, copper, magnesium, and manganese to your body.
This is an easy to prepare healthy snack. You can roast them at home easily with no time. Many people use olive oil and roast them until they are crunchy.
Homemade Granola bars are good source of fiber and protein. These bars are one of the best healthy snack options and help curb cravings between meals.
Don’t buy them directly from supermarket because they contain sugar and extra calories, which is not healthy at all. If you are directly buying them from a store then check the ingredients and process carefully.
Mix freshly cut avocado with cheese and lemon juice. Add some raw veggies. Blend them together with a spoon.
Avocado is one of the healthiest fruits on the planet. It is a rich source of many heart friendly antioxidants and many vitamins such as Vitamin K, C, E, B and many more. It has 20 different vitamins and minerals and is it is rich is healthy fats.
Cucumber is rich in vitamins and minerals such as Vitamin K, Vitamin C, magnesium, phosphorus, riboflavin, B-6, folate, pantothenic acid, iron, silica, calcium and zinc.
Adding chaat masala in cucumber sticks gives it a whole new flavor, which takes away the boring qualities of cucumber.
Cucumber is one of the best snacks if you are trying to loose weight or maintain a certain weight. It is a powerhouse of many antioxidants which boost your metabolism.
You can prepare guacamole using avocados, onions and lime juice. Avocado contains healthy fatty acids. I have already explained how healthy avocados are.
You can also purchase guacamole directly from supermarket but don’t forget to check the nutrition values. Use crackers made from 100% whole grain and dip them in guacamole.
You don’t want you consume all that extra calories in the name of healthy snacks.
If you can prepare you own fruit leather at home then its healthy, otherwise its not. Don’t ever buy such products from the supermarket because they usually are full of sugar.
Many fruit roll-ups contain too much sugar and possibly even artificial ingredients, not fruits. Make your own fruit leather and mix them with maple syrup or lemon. It is very high is fiber.
Baking your own banana muffins is much healthier than buying them from a store. They are great and healthy snacks. Bananas help you maintain your weight if you are a gym goer.
You can eat them at any time of the day. I usually find myself eating them in the breakfast because they are so delicious and healthy.
Watermelon has high water content with many vitamins and minerals. It keeps you hydrated and fresh throughout the day. It is the best for hot weather.
The combination of water and fiber makes watermelon a superfood. It means you are eating a good volume of healthy food without consuming a lot of calories. It will make you feel full.
Watermelons are rich is vitamins and antioxidants such as vitamin C, Carotenoids, Lycopene, Cucurbitacin E, which may improve your heart health.
You can prepare veggie chips at home. They are prepared from sliced vegetables by dehydrating them. Bake them at low temperature and here is the delicious vegan healthy snacks for you.
If you are making dehydrated carrot chips then good for you. They are very healthy. Carrots are rich in vitamin A.
These are Indian healthy snacks. These are basically chickpeas mixed with some Chana masala or simple sabzi masala. Put some chickpeas in a bowl. Let them soak overnight and then mix them with some masala, put some olive oil and mix them while heating.
Chickpeas are high in protein and fiber and these healthy vegetarian snacks are so easy to prepare yet so delicious.
It is an Indian Snack made from chickpea flour. It uses the ingredients such as chickpea flour, yogurt, sesame and mustard seeds.
As you know, chickpeas are high in protein. You have to search for the recipe for it or click here. Try not to eat them everyday or too many. They might be a little high in calories based on the cooking process.
Black beans are high in protein, fiber, vitamins and minerals. They are low in calories, which makes them perfect as an option for healthy snacks.
Hummus is a dip prepared with chickpeas, tahini, olive oil, garlic, and lemon juice.
Snacks are definitely healthy if you prepare them at home using the right ingredients and right recipe. Similarly, they are not healthy if you are not checking the nutrients list on the back of the packet of the snack that you are considering healthy.
Its not that healthy snacks are not available in the supermarket. They are definitely available if you search precisely. I am just saying that homemade snacks are healthier because they are not packaged and you or someone whom you trust prepared them.
Go for organic options while buying from the supermarket. They are usually a little bit higher in price but they are worth it. Try to buy your food from local farmers market to support them. This is also a cheap option because you are buying directly from the farmers without paying the middleman.
At the end, I will tell you what healthy snacks I eat. As a vegetarian, I prefer snacks which are easy to prepare and take very less time. I prefer:
Also read: Lifestyle changes for Depression.
Question 1: Are snacks healthy?
Answer: It depends on the ingredients used to prepare snacks and the method of preparation. If they are fried, contain sugar, salt or any form of extra calories then they are not healthy. If they are all natural, low on calories, full of vitamins, minerals, fiber and protein then they are definitely healthy.
Question 2: Can we eat snacks in the morning?
Answer: Of course. You can eat healthy snacks in the morning too such as nuts and seeds.
Question 3: Is it easy to prepare healthy snacks at home?
Answer: Yes, most of the healthy snacks are homemade. It reduces the risk of buying sugar filled unhealthy snacks from the supermarket.
Question 4: Can we find healthy snacks in supermarket:
Answer: Yes you can. But be sure to check the nutrients list and how they were prepared. If they are fried or contain sugar or has cholesterol then don’t buy them.
Question 5: What healthy snacks do you eat?
Answer: I personally eat nuts, seeds, roasted or sprouted chickpeas, air-popped popcorn, and local banana chips.
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