School is officially back in session across the nation—getting back into the groove of things and potentially learning a new routine or adapting to a new schedule can sometimes feel a little chaotic, to say the least.
The good news is that we’ve compiled a list of about 50 different easy and healthy go-to foods and snacks to add to your grocery list this weekend to help your days feel a little less stressful! Check out the list below!
Nuts have a high fat content, so are high in energy. In most nuts this is mainly unsaturated fat: either polyunsaturated fats in walnuts and pine nuts, or monounsaturated fats in almonds, pistachios, pecans and hazelnuts, for example.
Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally. Chestnuts are an exception – they’re lower in all types of fats and higher in starchy carbohydrate than other nuts.
As a substitute for foods high in saturated fat and sugar (such as biscuits, chocolates or cakes), nuts can be a good choice. The high protein and fiber content makes them a satisfying snack and they contain nutrients such as vitamin E, potassium and magnesium. But be sure to watch your portion sizes. We’ve suggested an appropriate portion/serving size below to help get you started and stay on track.
- Pistachios (25)
- Walnuts (10 – 15)
- Mixed Nuts (1/4 Cup)
- Pecan Halves (10 – 15)
- Almonds (23)
- Cashews (10 – 15)
- Hazelnuts (15 – 20)
- Trail Mix (1/4 Cup)
Fruit & Vegetables:
Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium and they contribute to a healthy, balanced diet. They’re an excellent source of dietary fiber, which can help to maintain a healthy gut and prevent constipation and other digestion problems. They can also help to reduce your risk of serious heart problems too.
Fruit and vegetables are also usually low in fat and calories (provided you don’t fry them or roast them in lots of oil). That’s why eating them can help you maintain a healthy weight and also keep your heart healthy. Check out the list of ideas and options for fresh fruit and veggies, especially if you want to snack healthier and feel better and more energized throughout the day.
- Fresh Fruit Popsicles
- Fresh Fruit Salad
- Fruit Skewers
- A bowl of Fresh Berries (Blueberries, Blackberries, Raspberries & Strawberries)
- Sliced Watermelon
- Fresh Pineapple Chunks
- Fresh Mango Chunks
- Frozen Grapes
- Mandarin Oranges
- Apple Chips
- Apple Slices with Almond Butter
- Banana with Peanut Butter
- Two Bananas with Raw Almonds (23)
- Fresh Fruit Smoothie with Greens
- Fresh Pressed Fruit/Vegetable Juice
- Veggies with Guacamole Dip
- Veggies with Hummus
- Carrot Sticks
- Sliced Cucumbers
- Baked Zucchini Chips
- Dried Prunes or Apricots
- Medjool Dates
- Steamed Edamame
- Small Dinner Salad
- Broccoli & Cauliflower Florets
- Veggie Wrap with Garden Salsa
Starches & Grains:
Starchy foods are an important source of energy. After they are eaten, they are broken down into glucose, which is the body’s main fuel, especially for our brain and muscles. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fiber, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they actually contain fewer than half the calories of fat.
It’s important when we are choosing starchy carbohydrates that we try to choose wholegrain or higher fiber varieties such as wholemeal bread, whole-wheat pasta, brown rice, quinoa, and potatoes with skins. Some common starchy foods include bread, pasta, rice, couscous, potatoes, breakfast cereals, oats and other grains like rye and barley. Here’s a quick list of a few quick, go-to items you can grab and snack on, on a busy day!
- Baked Sweet Potato
- Baked Sweet Potato Fries
- Plain Baked Potato
- Whole Grain Tortilla with Nut Butter
- Cup of Brown Rice or Quinoa
- Muesli Cereal with Almond (or Non-Dairy) Milk
- Oatmeal Topped with Fresh Fruit
- Peanut Butter Banana Sandwich
Sweet & Savory:
We have some good news for anyone out there with a sweet tooth. You don’t have to deny your cravings for sweets to live a healthy lifestyle. Just commit to changing the way you “do” sweet.
So put down the processed candy, the rich bakery cakes, and the packaged cookies, and start getting your fix of healthy sweet snacks from wholesome foods like fruits, nuts, and dark chocolate. Here are a few options and ideas for healthy sweet snacks to curb your cravings.
- Enstrom Dark Chocolate Almond Toffee
- Piece of Dark Chocolate (72% Cocoa)
- Raw Banana “Ice Cream”
- Coconut Yogurt with Granola
- Pears, Honey & Greek Yogurt
- Grilled Peaches with Cinnamon
- Chocolate Covered Banans (Frozen)
- Cinnamon Popcorn