Anthea Levi is a nutritionist in training and health writer who has written for numerous outlets including Health.com, Health magazine, and Buzzfeed Health.
Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig).
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Pair this portable packet of healthy fats with whole food sources of carbohydrates (think fruits and veggies) for a perfect on-the-go snack. Raw, vegan, and organic, this cashew butter from Artisana Organics checks all the boxes. Cashews contain monounsaturated fats that help lower bad LDL cholesterol and raise good HDL cholesterol. They also offer protein (this packet delivers 6 grams), iron, and magnesium—a mineral that may play a role in reducing migraine headaches, manage high blood pressure and reduce insulin resistance in certain people.
The texture is deliciously creamy and it contains nothing but cashews—no sneaky sugars, salt, or palm oil are added to the packet. Spread the good stuff on fiber-rich celery sticks or apple slices for a satisfying bite between meals.
With zero carbs and non-GMO and certified organic ingredients, these cheddar cheese sticks from Organic Valley are a smart choice for those looking for a portion-controlled hit of satiating protein and fat. Each stick offers 5 grams of protein and just 80 calories. Unlike other options on the market, these cheese sticks from Organic Valley contain just three ingredients: organic milk, salt, and vegetarian enzymes. For lasting fullness and a touch of fiber, pair the snack with handful of berries, carrots, or crudite.
Nothing curbs hunger like high-quality protein and these hard-boiled eggs are just that. Peeled and ready-to-eat, these eggs pack 12 grams of protein and 0 gram of carbohydrates for 140 calories. They also offer 10% of your daily value of vitamin D, a nutrient that’s critical for bone health and associated with proper immune system functioning and gene expression. Their easy packaging ensures portability and seals in egg fumes so you aren’t that person in the office.
If your blood sugar is stable and you are looking for a nosh before bed, opt for a GG Scandinavian Crispbread. Topped with protein and fiber, such as a smear of nut butter and a few berries or avocado with lemon, this snack option will fill you up without making your feel stuffed. Each crisp bread contains just 20 calories and 4 grams of filling fiber.
Not sure how to fill out the snack? Spread a tablespoon of nut butter on top and add a few fresh berries. If you’re feeling savory, add some smashed avocado and lemon juice to your crispbread for a lighter take on avocado toast. Combining fiber and fats will help keep you satisfied while you snooze.
This just in: cottage cheese is making a comeback. The old school snack was popular for a reason: it’s packed with protein and super versatile. While older products included sketchy additives, newer formulations are made from cleaner ingredients.
Take Good Culture’s 2% plain cottage cheese, for example. Certified organic and made solely from skim and whole milk, cream, salt, and live and active cultures, Good Culture cottage cheese is a smart choice. Just one single-serving cup delivers an impressive 19 grams of protein for just 120 calories. This is also a low-carbohydrate snack choice, containing just 3 grams of carbohydrates per serving. But, it also contains a fair amount of sodium, about 460 mg or 14% of your daily value. Combine Good Culture with a small portion of fresh fruit for a simple snack that packs protein and fiber fast.
Protein bars are one of the biggest categories on the market, but so many tend to have unnecessary ingredients and tons of added sugars. Not Primal Kitchen’s paleo-friendly protein bars, which offer 9 grams of protein each and are free from gluten, soy, grains, and dairy.
With less than 2 grams of added sugar per bar and a high-quality ingredient list that includes eggs, flax seeds, and sunflower seeds, these ultra portable protein bars are a great choice when blood sugar levels start to dip between meals.
In case you missed it, plenty of flavored yogurts contain more than a day’s worth of added sugar—per serving. Since dairy already contains natural sugars (think the disaccharide lactose), opt out of buying sweetened varieties. Strained yogurts like Icelandic skyr and Greek yogurt also tend to contain less lactose, making them lower in carbohydrates.
Not ready to nosh on completely plain yogurt? This banana and cinnamon skyr from Siggi’s delivers subtle sweetness without any added sugars. Each single-serving container has 5 grams of natural sugar, 10 grams of protein, and only 120 calories. You’ll also get 10% of your daily value of calcium. Mix in a few stevia-sweetened chocolate chips for a low-sugar sweet treat. You’d never guess this snack is 100% free from added sugars.
By now you know that smart snacks provide protein, fiber, and healthy fats. Portability is always appreciated, too. Pair a Lilly’s hummus cup with fresh-cut, non-starchy veggies and you’ll satisfy all of the above. You’ll get a hit of plant-based protein from the chickpeas, healthy fats from the olive oil, and fiber from the veggies you use for dipping. Carrot, celery, and cucumber sticks work well.
The ingredient list is straightforward; each cup contains about two servings of hummus made from whole food ingredients like chickpeas, olive oil, lemon juice, and tahini. Though the consistency doesn’t compare to homemade hummus, it’s convenient packaging makes it a no-brainer afternoon nosh that can easily be thrown in your bag.
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National Institutes of Health. Office of Dietary Supplements. Magnesium Fact Sheet for Consumers. Updated December 10, 2019