Keeping your body fueled throughout the day is key to maintaining your energy levels on a busy schedule, and there’s definitely no better fuel than a satisfying, pick-me-up snack.
Proper snacking is a cornerstone of any balanced diet, so knowing how to choose your snacks wisely will help you keep up with your health goals.
When should I snack?
The answer to this is a definite ‘it depends’! You might need to snack between meals if they’re too far apart, before training to fuel up, after training for recovery, to make sure you’re getting enough of a certain food group, for medical purposes and maybe just because you’re craving something (yes, this is fine too!)
What makes a balanced snack?
A snack is usually one of two types: a quick energy-booster or a bigger, filling snack. If you’re looking for a quick energy-boosting snack, go for something with natural sugar that can give you a fast dose of glucose such as fruits, dates, raisins, figs or other dried fruits.
To build a filling snack that would keep you going for an hour or two, you need to prioritize protein and fiber. These take the longest to be digested and will therefore keep you full for a while. Below are some ideas for balanced, filling snacks.
Chickpeas
Chickpeas are packed with protein and fiber guaranteed to fill you up. It’s also one the most versatile ingredients for snacking. Add your favorite spices and a drizzle of olive oil to cooked chickpeas and roast them in the oven or air fryer to make a flavorful, crunchy snack. You can also make homemade hummus by simply blending cooked chickpeas, tahini, lemon, garlic, salt and cumin. Serve hummus with freshly cut veggies for an even more filling snack or mini meal. And, of course, nothing beats a hot cup of ‘hummus el sham’ on cold winter nights.
Lupins
Better known as ‘termes’, the beloved Egyptian pickled snack. Compared to other legumes, lupins are significantly higher in protein and lower in carbohydrates, which makes it an amazing snack. 1 cup of cooked lupins has the same amount of protein as a 100g steak!
Because ready-made ‘termes’ is usually very high in sodium, it’s best to make it at home by soaking and boiling lupins and serving it with lemon, cumin and a moderate amount of salt.
Popcorn
We can’t talk about snacks without bringing up popcorn! What makes popcorn a great filling snack is its high fiber content. It’s also a high-volume food, which will automatically keep you full for longer. Popcorn is a whole grain that provides a high amount of nutrients such as B vitamins, iron, magnesium and phosphorus.
To get the best out of popcorn, enjoy it air-popped with a little amount of salt. Avoid popcorn with a lot of added oil, butter and sugar.
These are just a few examples of what a snack looks like. No matter why and what you’re snacking on, make sure to keep it balanced and fun.
Author: Salmeen Salem