These days, everyone seems to be talking about superfoods, and for good reason. The name says it all: the fruits, vegetables, grains, and legumes that fall under this heading are exceptionally nutritious and healthful. Some superfoods are great to have as a snack in between meals since they help you feel full and energized until it’s time to eat again, even though they all have their own individual health advantages.
However, what factors increase the satiety and vitality of a snack? To begin, you may expect more satiety from a diet heavy in fiber and protein. Eating meals high in fiber can help you feel full longer since they take longer to digest than other types of carbs. Protein-rich foods do more than only curb your appetite; they also assist control your hunger hormones.
Nut and fruit
Combining several types of superfoods into a single snack is one approach to guarantee a healthy and nutritious meal. Amy Goodson, MS, RD, CSSD, LD suggests putting together a homemade trail mix with healthy ingredients like nuts, seeds, fruit, and chocolate.
Pumpkin seeds offer magnesium and iron, and walnuts and almonds provide healthy fats and protein for satiety.” “Dried cranberries contribute a natural sweetness and antioxidants, and dark chocolate chips add to the mood-boosting benefits.”
The avocado is a well-liked superfood in its own right due to its high levels of beneficial nutrients including heart-healthy fats, fiber, and vitamins like folate, magnesium, and vitamin E. Even while avocado is delicious on its own, taking this superfood snack to the next level by preparing avocado toast on whole wheat bread and topping it with ingredients like cucumber, chia seeds, and micro greens.
The avocado gives monounsaturated fats for satiety, and the whole-grain bread provides fiber and sustained energy. Hydration and crispness from cucumber, omega-3 fatty acids from chia seeds, and a nutritional boost from microgreens.
Greek yogurt with berries
Greek yogurt is an excellent superfood snack because “it is high in protein, aiding in appetite control, satiety, and muscle maintenance, and it also contains probiotics that help with digestion and gut health.”
Adding a handful of berries and some chopped almonds to your yogurt for an extra nutritious punch to stave off afternoon fatigue. “Almonds add extra good fat and fiber for a satisfying treat, and berries provide antioxidants and fiber for digestion.”
Additionally, she suggests finishing it up with honey “which adds natural sweetness.” This sugar substitute is rich in antioxidants and vitamins and may be beneficial for heart health and blood pressure regulation.
“With natural carbohydrates and 8 grams of protein per cup, milk is an affordable, accessible, nutrient-rich beverage that gives you everything you need in one glass, one of our nutritionists.
“A glass of milk provides carbohydrates, protein, and in some cases fat,” Manaker writes, “and these macros help people feel satisfied simply by sipping away.”
Milk contains 13 essential nutrients, including high-quality protein, B vitamins, calcium, vitamin D, iodine, the electrolyte potassium, the antioxidant selenium, and more,” and so, “milk does a body good!”
Making some hard-boiled eggs ahead of time and keeping them in the fridge might be a lifesaver when you find yourself in a jam and don’t have much time to prepare a thoughtful snack.
Eggs make for a great snack because they are truly nature’s multivitamin, providing a wide variety of vitamins and minerals plus highly-bioavailable protein to keep you satisfied and energized.”
About 6 grams of protein can be found in a single egg, so eating them can help you feel fuller for longer until your next meal. Eggs are a great source of protein, but they also include a wealth of other beneficial vitamins and nutrients, so in addition to keeping you full, they provide your body with some of the fuel it needs to function properly.
To provide just one example, “Eggs are a good source of choline,” which “helps boost memory function and is essential for brain development,” as explained by Michalcyzk. Vitamin D, found in eggs together with choline, is beneficial to muscle and bone health.
Nut butter with apples
Many people’s favorite snack, sliced apples with nut butter, is also a multi-superfood combination that can help you feel fuller in-between meals. Apples, for one, take longer for your body to digest since they are a higher-fiber fruit. Second, adding a nut butter like almond, cashew, or peanut will add protein and healthy fats, making you feel fuller for longer.