It’s been a delicious year- full of sweet and savory, salty and tangy, satisfying and mouth-watering eats! I know first hand that meals and snacks can get a little boring sometimes, but adding a handful of easy and tasty recipes can certainly reawaken our taste buds and desire to get in the kitchen.
Food is so much more than fuel. Yes, it nourishes your body and gives you energy. But it creates a pleasant experience to engage your senses, including your sense of taste, sight, smell, and touch. Food that doesn’t taste very good isn’t food that you will want to eat, at least not consistently.
A sustainable lifestyle and eating pattern includes delicious food!
So, what are some of your favorite new recipes from 2018?!
A few of my favorite new recipes this year include these Chocolate Chip Blondie Bars and Flourless Blueberry Muffins. The blondie bar tastes totally indulgent but has a short ingredient list of nourishing foods. And these blueberry muffins make me look forward to breakfast! They are both gluten-free and made with chickpeas, but you would never know. And I love that the added sugar is minimal since they are sweetened with dates. Both of these recipes shocked and delighted me at how good they turned out.
On a savory note, I also have been loving this Hearty Lentil Marinara Sauce. It has a fabulous ‘meaty’ texture and is great for ‘meatless Monday’. But moms who have kids or spouses that are skeptical can compromise by doing half lentils and half ground meat.
What recipes have inspired you to get in the kitchen this year? This list is the top 10 most popular Healthy Inspiration recipes of 2018. Maybe you are looking for some fresh ideas for the New Year or have a goal to do a bit more cooking or meal prep- these are a few of the favorites around here.
But no matter where you get your recipes or fresh ideas, here are a few quick tips on trying new recipes:
avoid planning more than 1 new recipe per week- too many new recipes can feel overwhelming
choose recipes with no more than 1-2 unfamiliar ingredients (if any)
plan to make new recipes on days when you will have a little extra time, even when it is labeled a quick recipe. New recipes always take more time because they are unfamiliar
briefly read through the recipe first before committing to it to make sure you understand the process, skills and have the necessary kitchen tools
Here are the top 10 most popular Healthy Inspiration recipes of 2018, counting down…
Tender chicken and black beans cook in the slow cooker with a handful of tex-mex spices and salsa. Thisdump and go recipe is so very easy and the filling can be used in a variety of tex-mex inspired dishes like tacos, nachos and enchiladas. Or, keep it light and veggie forward by making a taco salad. Save yourself even more time by doubling the recipe and freezing extras for crazy weeknight meals.
These Broccoli Hummus Snacks Bites are perfect for anyone wanting to work more veggies into meals using creative methods. These savory ‘cookies’ are full of flavor and easy to make in a food processor. This plant-based recipe is great for snacks or add them to dinner to help everyone eat up their veggies. Leave out the cheese to make them dairy-free if needed.
Perfectly sweet and moist, these blueberry muffins are great warmed with butter or crumbled in a yogurt bowl. Kids enjoy helping mix up the batter and there are no concerns grabbing a lick since this batter is egg-free. Make a double batch and have them ready to rewarm during busy weekday mornings.
This salad has some robust flavors and interesting textures to make kale salad the thing you want to eat. A great make-ahead dish that holds up well in the refrigerator, this kale salad can be served as a side dish or made into a meal by tossing on some edamame and avocado. Make extra dressing if you like a little extra zing when you serve!
These yummy sweet potatoes have a pop of spice that is unexpected and delicious! Simply toss cubed sweet potatoes with some maple syrup, chopped pecans, chili powder, cinnamon, cayenne and a pinch of salt! No need to peel the potatoes- this recipe is simple and flavorful. Great hot, cold or lukewarm, these maple roasted sweet potatoesare a winner anytime of the day and any way you serve them.
Do you have a go-to dinner recipe that doesn’t require much effort? This 6-Ingredient Honey Soy Slow Cooker Chicken might be the one you are looking for. Serve with riced cauliflower or brown rice and a quick steamed veggie for an easy weeknight meal that the whole family will love!
Perfect stirred into yogurt or drizzled on top of pancakes, this blueberry syrup sounds fancy but is extremely simple. The key is simmering super sweet (very ripe) blueberries in a saucepan until it reaches your desired consistency (about 20 minutes). Add a bit of honey or stevia if your berries aren’t sweet enough but when in season, you won’t need any added sugar. The syrup thickens as it sits and in the fridge turning into a preserves-like consistency perfect for spreading on sandwiches.
Craving a sweet treat?! These Oatmeal Date Balls will satisfy your sweet tooth without any added sugar or processed ingredients. Freeze extras and take one out mid-afternoon or after dinner. This 5-ingredient recipe is ready in less than 5 minutes and will satisfy adults and kids.
Savory, nutty with a bit of sweet and spice, this Thai Chicken with Almond Butter Sauce hits all the places on your taste buds. Similar to a ‘peanut chicken’ this recipe is great for those with peanut allergies. The slow cooker works for you so you don’t have to. Serve with some riced cauliflower or wild rice and steamed or roasted broccoli for a weeknight meal. And don’t forget to drizzle on extra sauce along with some almond slivers and basil to present this easy meal with a little extra flavor and flare.
And the MOST POPULAR recipe on Healthy Inspiration…
This kid-friendly recipe will encourage your littles to take another bite without saying a word. And, these parmesan carrot fries are so easy that it’s a great recipe to cook with your kids. In fact, this is one recipe we make at the preschool cooking class I teach. They are mighty tasty on their own but if needed, provide a little dipping sauce of choice to make these ‘fries’ a new family favorite.
What new recipes did you try this year? What are some at the top of your must-try list for 2019?
Cheers to another year of delicious eats that make healthy living simple and tasty!
Thank you for being a part of Healthy Inspiration! Whether you have been a reader for several years or several minutes, thank you for trusting me with your time, believing that you will find value, inspiration and hope in the recipes, articles and resources.
I am well aware that the diet noise is loud. It can feel difficult, if not impossible to separate the fact from fiction, the truth from lies. So much of diet culture is built on half truths, but where it goes astray is when it promotes rules over body intuition, restriction over boundaries.
It can all feel so complicated. That is why I love to help busy women make healthy living simple and delicious.
I am a mom like so many of you and I know what it’s like to fight the feelings of guilt, become overwhelmed by feeding a family, want more energy, and struggle with loving my postpartum body.
Those feelings are real, but they don’t define you. Here you find creative strategies, recipes and clear insight that empowers you to become your best self. Nourishing your body doesn’t have to be difficult. And it most certainly can be delicious!
YOU are worth the time and energy. You matter and you are beautiful when you are walking in your gifts. Becoming strong, regaining mental clarity, finding fun, learning how to rest and enjoying food again- this can be YOUR story. You can embrace it, own it, live it.
As most of us do, the end of the year is a time to reflect- to celebrate and plan. I would be so grateful if you would take 5 minutes to respond to my reader survey. I sincerely want to serve you better in 2019 and your feedback helps me focus on the areas that matter most to you.
At the end of the survey, you can include your email address to register for a 1-hour Meal Planning Session with me (in person or virtual). One random person will be selected on January 1, 2019 and contacted via email. Giveaway ends on December 31, 2018 at 11:59pm. All the best to you!!
Again, I am so glad you are here! I adore being a tiny part of your health and wellness journey. Never forget that your small step will move the needle 1-2 degrees. And that is all you need to end up on an entirely different path.
It seems like everywhere you turn, protein is being praised and promoted. Protein chips, protein pancakes, protein mac’n’cheese, protein peanut butter cups, the list goes on…. And of course, there is always the good ‘ole protein bar. While this macronutrient is vital to health, stamina and strength, most individuals don’t know how much they are getting OR if it’s enough. And with so many popular ways of eating- plant-based, paleo, keto- there are conflicting numbers and recommendations adding more confusion. Let’s clarify why you need this nutrient, how to make it work for you and where to get quality protein.
Protein Basics
What are the benefits of protein? What does protein do for my body?
Protein is 1 of 3 macronutrients (carbohydrate, fat, protein). These are nutrients your body needs in mass quantities for normal growth, development and function. Protein provides 4 calories per gram (just like carbohydrate). That means if a food has 10 grams of protein, it contributes 40 calories. Remember, most foods have a combination of carbs, fat and protein and are rarely just 1 type of macronutrient.
A few of the vital functions protein performs in the body…
Repairs and builds tissue like muscle and is a building block for bones, blood, cartilage, and skin
Supports immune function
Used to make enzymes, hormones and other body fluids
Can be used as an energy source (although not ideal because when it is, you can lose or ‘waste’ muscle mass)
Involved in transport of hormones
Component of enzymes that regulate metabolism
Adequate protein is necessary for muscle protein synthesis (building muscle). You need to consistently get enough in your diet or muscle mass will slowly decline.
Can the body make protein?
Protein is made up of building blocks called amino acids. Your body can make (synthesize) many types of amino acids but there are a few that are essential and can only be obtained from food sources.
Plant foods usually lack 1 or more essential amino acids. This is why it is so important for vegans and those following a predominantly plant-based diet consume a wide variety of plant protein sources- so they don’t miss out on any essential nutrients. Animal protein however, contains all essential amino acids.
What foods have protein?
Plant-Protein Options
Tempeh
20g per 4oz
Edamame
9g per ½ cup shelled
Tofu
9g per 3oz
Nuts
~4g per 1oz (small handful)
Nut/peanut butter
~3-4g per 1 tbsp
Seeds (hemp, chia, flax)
~2-3g per 1 tbsp
Beans/lentils
~7-9g per ½ cup cooked
Peas
~4g per ½ cup cooked
Grains (quinoa, barley, brown rice, etc)
~2-4g per ½ cup cooked
Nutritional yeast
2-3g protein per 1 tbsp
*only traces in fruits and vegetables
Animal Protein Options
Fish
~20-24g per 3oz
Shrimp, Scallops, Seafood
~20-24g per 3oz
Poultry
~21-25g per 3oz
Egg
6g per large egg
Greek Yogurt
~20g per 8oz
Milk
8g per 1 cup
Cottage Cheese
~12g per 4 ounces
Cheese
~6-8g per 1 ounce
Meat
~25g per 3oz
*expect slight variations among sources and brands
What Everybody Wants to Know
How much protein do you need?
Several factors are involved in determining protein needs including physical activity, weight, sex, age, and personal health and fitness goals.
The Institute of Medicinerecommends a range of 10-35% of your daily calories coming from protein. That means if someone is aiming for ~2000 calories per day, 200-700 calories or 50-175 grams of protein per day. Yep, that’s a pretty large range, so if you are feeling confused about how much you need, read on…
Maybe you have heard that the RDA (Recommended Dietary Allowance) is 0.8g protein per kilogram of body weight. That means that a 150lb person would need 55 grams protein per day. But here is the deal, the RDA is an estimation of the amount of a nutrient to meet basic nutritional needs for ‘most’ individuals. It certainly won’t help you achieve any strength or fitness goals and it won’t be appropriate for all individuals. The National Academy for Sports Medicine (NASM) claims the RDA is ‘insufficient for endurance and strength training.’
However, the NASM and many national health and fitness institutions have come to a consensus that most exercising individuals need 1.2-2.0 grams protein/kg body weight per day.
Example 150lb individual (68.2kg):
1.2g x 68.2kg = 82g protein per day
2.0g x 68.2kg = 136g protein per day
Therefore, a 150 pound individual would need 82-136 grams of protein per day following these guidelines.
**NASM notes that some body builders and strength-trained individuals may aim for upwards of 2.2-2.8g protein/kg body weight.
It’s important to note that athletes engaging in 2-3 hours of continuous exercise will need to aim on the higher end of the range than someone engaging in 30-60 minutes most days a week. For most individuals following a daily exercise routine, 1.2-2.0 grams protein per kg body weight should be appropriate.
And, your grandma probably needs just as much protein as you. Research continues to reveal that elderly individuals who consume protein higherthan the RDAreduce the risk of falls and injuries associated with aging since protein is important for muscle and bone health.
Can you get too much protein?
Research shows that there is a cap or a max threshold for protein synthesis after each meal. That means that extra protein above and beyond your threshold really doesn’t do you any extra good. Your ability to absorb protein and utilize it well depends on many factors including
Gender
Whether you strength train
Type of protein you consumed
Meal composition (the combo of carbs, fat and protein at the meal)
Genetics and body size
Age
For most individuals, the max protein threshold is probably 30-40 grams at a meal. This means that the extra protein you get from an 8oz chicken breast or 12oz sirloin steak probably isn’t helping you build any extra muscle.
There are some factors that enhance your body’s ability to synthesize protein and this primarily includes weight training. Individuals that weight train have a greater ability to take up protein and utilize it well. As we age, the body becomes less effective at synthesizing protein, one of the reasons it is so important to strength training at every age.
What does a healthy portion of protein look like?
While a food scale is the most accurate way to identify your portions, it’s not very practical on a regular basis… and no one wants to be tied to a scale. There are a few tricks to ‘eyeball’ your portions of protein.
Can you get adequate protein on a plant-based diet?
Yes, but plant-based eaters must be quite intentional about protein consumption and meal composition. Those that perform vigorous exercise, strength train or are an athlete may struggle to meet daily requirements to achieve their fitness and strength goals. Some plant-based athletes may need to use a protein supplement.
Plant sources of protein do not contain all essential amino acids (building blocks to protein that your body can’t make on it’s own). Therefore, it’s important to eat a variety of plant protein foods to obtain a variety of amino acids. Soy protein (tofu, tempeh, edamame) is the 1 exception as it contains all necessary amino acids.
The inclusion of either eggs, dairy or fish can give a plant-forward eater a nice dose of quality protein along with a few vitamins and minerals. Eating fatty fish (salmon or tuna) will also supply essential fatty acids (omega-3s).
If you are moving towards a plant-based diet, it might be wise to use a food tracker briefly to check in and make sure adequate protein is being consumed during the day and at meals. Talking to a Registered Dietitian can also be beneficial to ensure there are no gaps in your nutrition.
What are branched chain amino acids (BCAAs) and why are they important?
These are a few essential amino acids (ones we have to get through food) that have demonstrated a role in helping stimulate muscle protein growth (synthesis). These include leucine, isoleucine and valine. Anyone trying to build muscle would benefit from trying to include these specific amino acids in the meals immediately following their workout.
Leucine is considered to be the most powerful of these BCAAs. Research shows that an ideal dose is likely 1.7-3.5 grams leucine along with a balanced meal that has other sources of essential amino acids.
So, what foods contain leucine and other branched-chain amino acids? Fish, chicken, beef, tofu, eggs and dairy all contain leucine in addition to all essential amino acids. Simply eating a healthy meal after a workout is a great way to supply your body with the nutrients it needs to replenish energy stores and facilitate muscle growth. Vegans and plant-based eaters can get leucine from soybeans and lentils, although much less compared to animal proteins (more here).
Will more protein help me lose body fat and achieve my fitness goals?
Research demonstrates that protein plays a lead role in helping your body release fat and maintain lean body mass. However, it is NOT necessary to exceed the above recommendations for protein in your diet in order to achieve these results. In fact, eating quality protein several times during the day may help reduce abdominal fat according to some research.
We know that protein along with strength training contributes to building muscle over time. This muscle (aka lean body mass) burns more calories at rest than fat. Therefore, increasing muscle mass helps individuals amp up their metabolism. So this 1-2 punch combo certainly helps burn calories and work towards fitness goals.
It is important to remember that increased body fat occurs when we consume excess of any type of macronutrient (carbohydrate, fat, protein) so it is important to respect your satiety cues (stop when you are satisfied) and choose nutrient dense, whole foods most often.
A controlled study of 25 individuals demonstrated that even when participants overate protein on a high protein diet (25% protein), they gained a similar amount of body fat compared to those overeating on a low protein (5% protein and moderate protein (15% protein) diet. This reinforces the idea that even if we are eating the right proportion of protein for our body to gain lean body mass, too many calories is still too many calories- no matter where they come from.
However, eating a higher proportion of protein compared to carbohydrate and fat at the meal appears to matter and may help you improve your lean body mass. In this study, adults 50+ who consume greater than or equal to 25% protein retained more lean body mass and lost more fat on a restricted calorie diet.
Key strategies to build lean body mass and lose fat:
Consume 25-35% protein within your eating plan
Excess calories, even protein, can contribute to increased body fat
Most people can get adequate protein by eating 20-30 grams protein per meal, including breakfast and about 10-20 grams per snack
Consistently eat protein during the day- don’t skip
What happens if I don’t get enough protein?
Inadequate protein consumption leads to muscle wasting aka ‘losing muscle mass.’ The loss of muscle can also occur during weight loss, when someone is restricting calories. For these reasons, restricting calories and skipping meals won’t help you get stronger or leaner. It is important to remember that not only is muscle important for strength, but also balance and metabolism. Lose muscle and your metabolism will drop.
And, it takes a whole lot of work to build muscle mass back up! So make daily choices that help you maintain your lean body mass.
There are many other ways your body can show you are falling short on your protein. You may notice
brittle nails
hair thinning; dry hair
weakened immune system
weakness or fatigue, even when getting enough sleep
If you want to stay strong, healthy and keep your metabolism revved, make sure to eat enough protein each day AND include strength training at least twice a week.
What are some strategies to get more protein on a vegetarian or predominantly plant-based diet?
Should I use protein supplements to help meet my daily needs?
Most individuals can get the appropriate amount of daily protein from real foods. Even most athletes can meet their needs without the use of supplementation. However, skipping meals or eating plans that shorten the ‘eating window’ may limit one’s ability to eat sufficient daily protein.
In a 2016 joint position paper of the American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada, “there is a lack of evidence of well-controlled studies that protein supplementation directly improves athletic performance.” The paper further states that a protein supplement can be used to optimize exercise recovery and training among athletes. It is noted that the use of a protein supplement should be weighed against eating a healthy meal or snack with protein to meet performance goals.
Since most of us are not athletes and just recreational exercisers, it is safe to assume that most of us can meet our protein needs eating real, delicious food.
Protein supplements may be a smart idea after a strength training session if it’s not feasible to eat a meal quickly thereafter. They also might be a good option for a quick, on-the-go breakfast or lunch, especially if it would otherwise be skipped or replaced with a processed or nutrient deficient food. Vegans or plant-based eaters who find it challenging to get enough protein at a particular meal may benefit as well.
Easy to use and convenient- those are probably the 2 primary reasons most individuals choose a protein supplement. Remember you can always make a ‘smoothie’ with a protein powder, fruit, milk of choice and other add-ins (maybe even a handful of greens!) to boost the nutritional value and make it a ‘meal.’
Always take a look at the ingredient list. Brands add in fillers, processed fats, a variety of sugars and sweeteners, nutrients and more. Make sure you feel comfortable with what you are buying and if you have questions, chat with a Registered Dietitian Nutritionist or a healthcare provider.
Whether you choose to use protein supplements or not, remember this: Supplements don’t make you ‘healthy’- daily food and lifestyle choices do.
Bottom Line
No matter how old you are and how much you exercise, you need protein. Most individuals can adequately meet their needs by aiming for 20-30 grams protein per meal and about 10-20 grams per snack. Research shows that overloading your body with protein at 1-2 meals per day isn’t as effective as spreading it out over the day when it comes to building muscle. Protein also aids in satiety and fullness, which is quite helpful in managing hunger and keeping the munchies at bay.
Strength training is effective at not only at building muscle but helping your body to use protein efficiently. While animal protein is generally considered ‘quality protein’ because it provides all the essential amino acids, plant-based eaters can meet protein needs by intentionally including a variety of plant protein like edamame, tempeh, beans, nuts and whole grains at each meal. Protein supplements are not necessary and won’t make anyone ‘healthier’ but they do provide a quick and convenient option when a meal is not feasible or preferred.
By making a quarter of your plate animal or plant protein and always including protein at snacks, most individuals will be able to meet their needs. But to find out exactly how you are doing, a food scale and nutrition tracker can help you see a clear picture of your typical days. The following formula can help you find your protein range. Those who are athletes or trying to build muscle can aim for the higher end of the range or consult a Registered Dietitian Nutritionist.
DAILY PROTEIN NEEDS: 1.2-2.0 grams protein per kilogram of body weight
Don’t know how many kilograms of body weight you are?
YOUR WEIGHT IN POUNDS / 2.2 = YOUR WEIGHT IN KILOGRAMS
Example for 150 Pound Person 150 lbs / 2.2 = 68 kg
IMPORTANT: This article is intended only for educational purposes. Protein needs are specific and also differ based on health history and conditions. Those who have had bariatric surgery, have kidney disease or other health conditions may have different protein needs. Chat with your Registered Dietitian Nutritionist to better understand your body’s specific protein and nutrition requirements.
The perfect bite delights and satisfies all your taste buds! These sweet & spicy roasted almonds are pretty irresistible and just may become your new favorite way to eat almonds. Perfectly crunchy and coated in a mixture of chili powder, cinnamon, cayenne, salt, stevia and a bit of sugar, there is a great balance of sweet and savory.
For years I didn’t eat almonds because I thought they were pretty bland and boring. But this recipe changed my mind. After playing around with the spice blend, I eventually found a flavorful and satisfying blend of warm spices with just the right contrast of sweet.
The recipe is simple and you can also follow the exact same directions to roast pecans, walnuts or cashews. The last few years, we have made these Sweet & Spicy Roasted Almonds for coworkers over the holidays, filling up small bags or mason jars with them and tying them up with a ribbon. It is a great gift that people can munch on for an afternoon snack, add to a charcuterie board at a party they are hosting or throw on top of some greens to jazz up a salad.
To keep the sugar lower, I used granulated baking stevia along with 1-2 tablespoons of sugar (coconut sugar or regular granulated sugar both work fine). But, you can use what you have in your pantry and what you prefer using.
Instead of using oil to get the sugar and spices to stick, this recipe for sweet & spicy roasted almonds uses an egg white with a splash of water. Although it might sound odd, this method works perfectly and keeps the calories lower per serving. Simply separate the egg white from the yolk and whisk the white with a tablespoon of water for about 30 seconds or until it becomes frothy. The goal is NOT to make meringue but instead to break up the white so it coats all of the nuts well.
Let’s get rid of this idea that yummy food is ‘naughty’ and healthful food is ‘blah.’ That is entirely untrue and these Sweet & Spicy Roasted Almonds is one recipe that boasts some great nutritional value along with irresistible flavor.
Almonds and all types of nuts are known to be energy dense foods. That means that per serving, they have a higher number of calories due to the amount of fat in them. But, these are mostly good fats called monounsaturated fats, known to be beneficial for weight loss and management, heart health, and reducing inflammation. A 1-ounce serving- 23 almonds to be precise- also contains 6 grams plant protein and 3 grams of fiber, along with a nice boost of vitamin E, biotin and phytonutrients.
When it comes to making healthful food choices, it’s important to choose nourishing foods that are completely satisfying. When we don’t get satisfied, we often go looking for something else in hopes that will ‘hit the spot.’ But this isn’t a train you want to ride.
If you are bored with the handful of almonds you eat every afternoon OR need an easy gift for some people in your life OR are looking for an alternative to some of your favorite packaged spiced nuts, I hope you will give these Sweet & Spicy Roasted Almonds a try!
Preheat oven to 350 degrees. Line a baking sheet with a Silpat Mat OR non-stick aluminum foil, sprayed with oil spray (I use a Misto). In a medium bowl, whisk egg white and water until slightly frothy. Stir in the nuts so that all of them have a light coating of the egg mixture. In a separate small bowl combine the stevia, sugar and spices with a fork. Sprinkle the sugar and spice mixture over the nuts and gently stir with a spoon or spatula to ensure all nuts have a light coating (don't over-stir).
Spread the nuts on the lined pan and bake in oven for 16-20 minutes, making sure to watch them towards the end so that they do not burn. Allow to cool completely after removing from the oven. Store in a mason jar or air tight container.
Notes
Look for nuts that are dry roasted (no oil or salt added). If you can’t find these, you can roast raw nuts for about 15 minutes on 300 degrees to toast them before adding to the spiced egg mixture. If you don’t use dry-roasted nuts in this recipe, the end product won’t be as crunchy.
You can use any variety of seasonings to make this recipe your own. The nuts can be completely savory, all sweet or a combination. Use your imagination!
I used baking stevia to keep the sugar lower. Don’t swap honey or agave for the sugar as these will burn easier and add too much liquid. If desired, you can substitute all of the baking stevia for granulated sugar.
Carefully watch the nuts towards the end of cooking time! They can burn easily!
Serving Ideas
Add to yogurt with berries
Stir into cooked oatmeal or hot cereal
Sprinkle spiced walnuts or pecans on roasted sweet potatoes just before serving
Top your favorite salad or kale dish with any type of spiced nuts
Mix with dried fruit for an energy sustaining snack
Give as a gift- attach a little card to the lid of the mason jar sharing the type of spiced nut (as a precaution for nut allergies) and then give some serving ideas...
Snacks are a critical component of a healthy diet. Allowing too long between meals invites cravings, impulse food decisions and can encourage us to eat quickly and too much when we do sit down for a meal. However, the wrong type of snack can keep us munching on empty calories only to find we are still hungry. When cooped up in the car for several hours, having some smart snacks ready for munching will help you avoid wrecking your nutrition plan before you even reach your destination.
Real food smart snacks will keep you fueled, energized and alert. The good news is that there are many healthy snacks that are packaged up and ready to throw into a reusable grocery bag before you hit the road. Packaged food doesn’t equal unhealthy. It simply requires a look at the ingredient list and nutrition label before you decide to buy.
When comparing snack options, choose items with
Short ingredient lists
As many real foods as possible
Products low in added sugars & sodium
At least 3 grams of fiber per serving
This article lists 5 specific criteria I use to help me determine if a snack is a smart choice. I also share some of my absolute favorite snacks and a FREE HANDOUT with 15 Fast Snacks that will keep you satisfied.
As the holidays approach and you begin packing your bags, don’t forget the healthy snacks to keep your crew happy and satisfied in the car. Just like any other day, every 3-5 hours, we will all be hungry and ready to eat. Make sure you have snacks you feel good about eating so that the fast-food drive-through or convenience store doesn’t convince you to make a stop.
Following these tips will also make it easier to follow through with your car-smart snack plan:
Always bring a cooler
Don’t forget the cold packs
Attempt to stay in hotel rooms with a fridge
Have a family discussion about whether you will stop for snacks on the way to your destination. Agree in advance what types of snacks are acceptable. Avoid whining and impulse decisions by having a road trip plan.
Throw in a few small plastic grocery bags that can be used as a “trash can” to toss wrappers and waste.
Pack disposable plastic ware, napkins and paper plates
Grab your luggage, a good book and some holiday cheer along with a few of these ready-to-travel healthy snacks for the family road trip!
This company has given chickpeas a trendy facelift! Beans and legumes are a powerhouse of nutrients including protein, fiber, and iron, but chickpeas don’t generally make it on anyone’s favorite snack list… until now! You can certainly take the time to season and roast chickpeas at home and then pack them up for your lunchbox. But, if you don’t have the time, then definitely check out the fun and tasty flavors at Biena Snacks like Sea Salt, Rockin’ Ranch, BBQ and Sour Cream and Onion.
These roasted chickpeas are perfectly crunchy and have 6 grams protein and fiber per ¼ cup serving. My husband and 2-year-old daughter may have found their new favorite snack! A few of the flavors have up to 5 grams of added sugars (like Honey Roasted, which was my husband’s favorite), but many of the flavors don’t. For something even more outside of the box, try the Dark Chocolate Covered Chickpeas for a special treat that has 4 grams of protein and less than 150 calories.
What you should know: Look for the single serving packs that are perfectly portioned and great for on the go!
02. Greek Yogurt Cups
Packed with protein, calcium, vitamin D and B12, greek yogurt is loaded with good-for-you nutrients! Individual containers make them a perfect portable option for the car. Don’t forget to pack a disposable spoon!
What you should know: The amount of added sugar varies greatly among brands and flavors. Compare options by reading the ingredient list and nutrition facts label. Siggi’s is one of my favorite low sugar options that doesn’t contain any artificial sweeteners. Find out 10 ways to flavor your yogurt without added or artificial sweeteners in this article. For a car ride, you can mix up some dried fruit (like raisins) and nuts with a dash of cinnamon in a small bag and top your plain greek yogurt for a flavorful and crunchy car-ready snack!
Fat-free greek yogurt tends to have more tang. Low-fat yogurt has a smoother and creamier taste and texture, making it appealing to more palates!
There is no guilt munching on cups (literally) of Boomchickapop Popcorn. Eat 4 heaping cups for less than 150 calories! The ingredient list is remarkably simple- popcorn, sunflower seed oil, salt. That’s it! Even the flavored popcorn has a simple, real food ingredient list like the Light Kettle Corn- popcorn, cane sugar, sunflower oil, sea salt.
The popcorn tastes fresh which is really important for pre-popped popcorn. Our family really loved the Cheddar Cheese and Light Kettle Corn flavors. This fun snack will keep everyone happy and satisfied!
What you should know: Some of the flavors are a bit high in sugar (like the Salted Caramel, which has 2 tsp or 8 grams) so check out the nutrition label before you decide which flavor to buy. Also, remember to look at the serving size as it differs among the flavors.
04. Edamame
Soybeans are loaded with protein, fiber, magnesium, and potassium. More importantly, they are tasty! Purchase cooked soybeans to keep in a cooler. Simply suck the bean out of the pod. This makes for a fun food experience and the process of eating them slows down the snack, allowing your body to recognize fullness.
In the mood for more crunch?! Try out roasted soy nuts. The edamame are baked and lightly salted to resemble a crunchy peanut.
What you should know: Serving size differs between fresh (½ cup of steamed edamame beans) and soy nuts (¼ cup).
05. Tuna & Salmon Pouches
For less than 100 calories, enjoy a single serving of high-quality protein in a portable pouch. These tuna and salmon pouches often come in flavors like lemon pepper or sweet ‘n’ spicy. Most 2-3 ounce pouches contain about 15-20 grams of protein and are low in fat.
What you should know: Sodium varies among flavors and brands. If you tend to retain fluid while traveling, high sodium foods will contribute to additional retention. Compare brands and flavors for the best option to meet your taste preferences and dietary needs. Wild Planet is my favorite brand that has a simple ingredient list and uses sustainable fishing practices.
Tuna and salmon pouches have reduced “fishy” scent and don’t need to be drained like canned fish, making them a viable option on a road trip.
These gluten-free crackers are made with nourishing ingredients including whole grain brown rice, quinoa, flax and sesame seeds. While many cracker brands are full of refined flours and processed fats, practically void of nutrition, Mary’s Crackers are quite the opposite. And, each serving contains 450mg of plant-based omega-3 fatty acids! Munch on 13 of these crunchy crackers for a serving and get 3 grams each of fiber and protein. When you grab a box, look for the Everything and Basil & Garlic flavors to keep your snacks interesting!
What you should know: Remember to eat these with some healthy fat or protein to stay full the longest. I like to pair the Original with Almond Butter (try these Justin’s Almond Butterpackets for traveling!) and some of the flavored ones like Basil & Garlic with low-fat cheese (goat cheese is amazing!).
07. Sparkling and Flavored Water
Water with a bit of flavor and zing is our family’s favorite alternative to sodas. Ditch the fast food drive-throughs, sugar and caffeine. Opt for hydrating water with flavor!
What you should know: Some brands include artificial sweeteners in their sparkling water brands. Check the labels and ingredient lists carefully. Sparkling water can be found in 12ounce cans, glass containers, and plastic liters. Find the option that works best for you and your family (and fits in the cooler!). Grocery stores are everywhere! If you forget to stock up before you leave, use your GPS to find the closest one when you stop for a potty break.
Don’t have time to bake up a batch up nutrition bars before your road trip? That’s okay because there are several brands that have raised the bar on quality, taste and nutrition. Not all protein and granola bars are a “glorified candy bar” in a health food wrapper. In fact some of them include real food that is minimally processed and taste fantastic. Redeeming qualities include real food ingredients, low in added sugar and contain fiber that comes from actual food.
I have personally sampled dozens of protein bars in the last many years and these are my absolute favorites:
RX Bar– This brand discloses every ingredient… on the front of the wrapper. The only secret it is keeping is how tasty these bars truly are! Sweetened with dates and dried fruit, you can rest assured that there are no artificial or added sugars in these bars. Check out the variety of flavors including Blueberry, Mint Chocolate, Chocolate Sea Salt and the new seasonal flavor, Pumpkin Spice.
Larabar– With a simple ingredient list and no added sugar (sweetened with dates), these bars are quite unique… and delicious! We love the Larabar Minis which are just the perfect treat when you want something sweet!
When in the mood for salty, crunchy snack foods, these bean chips will satisfy anyone and everyone! While these chips are still fried like any other, they do boast 4-5 grams fiber and protein per 1 ounce serving. They come in several flavors including Original, Hint of Lime and Nacho Cheese.The “Skinny Dippers” have 25% less fat than most traditional tortilla chips.
What you should know: The serving size is identified as 1 ounce on the package. However, there is no indication as to how many chips that would be. Most people don’t weigh their chips before eating so this makes portion control a gray area… not good for a car ride! Also, note that the “Twists” are lower in fiber and protein than the “Chips.”
If you have the discipline to place a handful on a napkin and put them away, then you are one-of-a-kind, but if salty, crunchy foods are your kryptonite, then these tasty bean chips might be a downward spiral for a car ride. You can find 1.2ounce single serving bags online that makes portion control much easier to swallow.
10. Cottage Cheese Cups
Often overlooked and undervalued, cottage cheese is a noteworthy protein snack that will fill you up! Most brands boast about 12 grams protein per ½ cup (4oz) serving. This cheesy, salty snack goes great with berries or sliced banana. You can even use it as a dip for some savory crackers (like Mary’s Gone Crackers Basil & Garlic!) Look for the single serving cups for a perfectly portioned snack in the car.
What you should know: Sodium varies among brands and can contribute as much as 400-500mg per serving! The fat-free varieties often have more than their low-fat counterpart. Definitely check out your favorite brand (mine is Breakstone) before buying.
11. Freeze Dried Fruit
When in the mood for sweet and crunchy, freeze dried fruit will satisfy! This no-mess snack is fun to crunch on with minimal calories. In fact, a large 1-ounce portion has about 100 calories and no added sugars.
What you should know: Dunk freeze dried fruit into yogurt for a great snack pairing!
Packaged snacks aren’t all bad. Look for these healthy and satisfying snacks in your local grocery store or click on the links to find out where and how to buy. Snack smart by choosing products with quality real food ingredients and keeping your portions appropriate.
For even more healthy snacks for the family road trip, subscribe to my newsletter and grab my FREE printable, 15 Fast Snacks That Won’t Leave You Hungry.
Which ones are you packing for your road trip this holiday season?
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st food drive-throughs, sugar and caffeine. Opt for hydrating water with flavor!
