Guess what, it’s Friday already, and in Canada we’re heading into a long weekend. Also it is already September! Summer has flown by and my schedule has been hectic lately with work, training (for what? I’ll discuss this in another post), and a recent road trip to Calgary and Banff National Park. I haven’t been so active on here (sorry) but if you follow my instagram (@nakedfacenutrition) you’ll see I’ve still been very active. I’ve been running from place to place with no real set schedule, which can have its ups and downs for sure!
With my own food prep for recent travels and my full schedule I thought it would be the perfect opportunity to talk about snacks! I think having healthy snacks prepared are integral to having a good vacation that doesn’t completey throw off your healthy eating lifestyle and goals – much better to be chowing down on some fresh grapes and nuts than a bag of chips you picked up from the gas station. Same goes for when you’re running from job to job or class to class- snacks help fill in the gaps if your meal schedule is a bit irregular or delayed.
Fact – Gideon was making fun of me for spending so much time preparing snacks for our road trip that I was more preapared for “what to eat” than “what to wear.”
Snacks can also benefit you even if you’re working a regular 4-5 job with consistent meals. Whether you include snacks or not is an individual suggestion and preference. Me, I always have snacks. I’m a small but frequent eater and often am eating 3 small meals and 2-3 smalls snacks in a day. I find snacks help keep my hunger and cravings at bay, add variety into my diet and provide an opportunity to boost my beauty nutrient intake. The size and what you choose as your snack will vary individually and even day to day depending on what you like, how you’re feeling and what you are doing!
The types of snacks and the portions that you eat is important. I don’t consider foods like chips, cookies, cakes etc. a “snack,” I consider those treats. Snacks should add value to your diet and contain nutrients that support your health and beauty needs. Here are 4 of my common on-the-go snacks whether I’m traveling, working in an office or running from job to job. They are affordable, convenient and easy to pack, and help promote feeling and looking good from the inside out:
- Fruit. I’ve said it before, fruit is one of my favourite foods. Fruits are full of nutrients such as Vitamin C, potassium, fibre, folic acid and antioxidants that are needed for you body’s growth and maintenance as well as supporting youthful glowing skin. They are super convenient… ummm banana comes in its own cute little container! They also provide a great source of carbohydrate that your body uses for energy.
– pair your fruit with a small portion of healthy protein to slow down digestion, control blood sugar spikes, and provide sustained energy (My fav’s – Banana & Peanut Butter, Apples and Almonds)
– choose fruits in season
– eat a variety
– eat the whole fruit instead of drinking the juice (juice lacks fibre and spikes blood sugars)
– eat before exercise as a healthy source of fuel for your workout!
- Nuts and Seeds. These are super easy to pack up and take along with you. Nuts and seeds are great for adding fibre and protein to your beauty diet and are known for helping with satiety(keeps you full longer). They are a source of unsaturated fats that can help lower the risk of heart disease as well as antioxidants and anti-inflammatory nutrients.
-eat a variety as different nuts and seeds vary in their nutrient content
-choose raw, unsalted nuts and seeds
-try out different natural nut and seed butters
-keep to 1 ounce or 1/4 cup serving as calories can add up quick
- Raw Veggies. This may sound odd to some, but when I’m traveling I crave raw vegetables. I think it is probably because of the decreased amount I get when I’m eating out on the road (unless there is a fridge in the hotel room). Having veggies as snacks is a great way to increase your daily servings and give you a low calorie option to keep you full long. No doubt about it, most people need to eat more vegetables. They are packed fibre, vitamins and minerals, phytonutrients, antioxidants and water to help prevent disease, maintain weight, and live long radiant lives.
-get a variety, aim for eating a rainbow of colours
-wash & prep veggies after buying so they are convenient and ready for you to grab
-spice things up with a healthy dip such as hummus, fresh salsa or homemade quac
-don’t be scared to eat carrots, read here for why
- Homemade Granola Bars and Protein Bites. When it comes to these, homemade is hands down the best way to go (when you have that option). You can make lower sugar bars and bites that are high in fibre, protein and include a variety of beautifying ingredients. They are also super simple to make, carry with you AND you can pretty much use anything you want to make them. Try out this granola bar recipe and this protein bite.
-add a variety of nuts and seeds – almonds, chia seeds, hemp seeds, pepitas, sunflower seeds etc.
-choose unsweetened dried fruit
-don’t go overboard on the dried fruit and chocolate chips
-pitted medjool dates are great for adding natural sweetness
-add cinnamon and vanilla for low sugar flavouring options
- Bonus – Don’t Forget Water. This is kind of a cheat because it’s not really a snack but important to mention
Going into the long weekend think ahead of the type of healthy snacks you could enjoy whether you are traveling, going to or hosting a football party, or preparing to head back to school! Okay so what are your favourite snacks??
Also here are some picks from our quick trip to Banff National Park!