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10 Healthy snacks for in between – healthy habits

10 healthy snacks for in between

Most days I try to eat three whole meals. The more consistently I succeed, the less snacks I eat in between or after dinner. But sometimes it just doesn’t work. Because I don’t have enough time or lack the desire to cook something. On those days I tend to snack. I don’t think that’s ideal, but that’s the way it is. After all, my snacks are healthier today than they used to be.

Until a few years ago, I bridged my meals with unhealthy snacks. In my fridge there was almost always fruit yogurt, pudding, semolina pudding or milk rice – for the little hunger in between. I chucked it away in a matter of seconds so that I could tear open the next pack shortly thereafter. Sometimes I also ate biscuits, sweet muesli, a roll with Nutella or I treated myself to a piece of the baker.

Even when I thought I was eating a reasonably healthy snack, it usually contained a lot of sugar. My favorite cereal bar at the time, “Chocolate Banana” from Corny, was made up of 33.3 percent sugar. It’s not even that much. Most bars from the supermarket shelf play in this league.

In the evening in front of the TV, I also had salted peanuts, peanut flips or pretzel sticks. I didn’t like (and I don’t like) potato chips, but I still can’t keep my hands off them as soon as I reach into the bag. These salty snacks are made to eat them thoughtfully until the bag is empty.

All of these snacks are incredibly unhealthy. I know that today and I probably knew it even then, but I didn’t want to admit it. As a rare treat, they’re fine, but they’re not something to eat every day.

Today I snack much healthier. Sometimes still too much, but that’s another story. I would like to introduce my healthy alternatives to you in this article. Most of them are always in my pantry.

1. Vegetables (sticks)

Vegetables are the only snack you can eat an unlimited amount of. You can eat many types of vegetables raw. As a result, you do not need time to prepare it, at best you have to peel and maybe cut it. I include cucumbers, carrots, kohlrabis, olives, peppers, radishes, tomatoes and avocados. Sometimes I prepare a suitable cream cheese dip, which is no longer one of the unlimited edible foods.

In addition, there are some types of vegetables that you can obviously eat raw, but I find it takes some getting used to. These include sweet potatoes, broccoli, beetroot, cauliflower, fennel, Brussels sprouts and zucchini. I haven’t tried it raw yet.

2. Fresh fruit

If you’re in the mood for a sweet snack, that’s fresh fruit the healthiest substitute for a candy. The natural sweetness of many fruits is significantly healthier than added sugar. Although fruit contains quite a bit of fructose, it is bound in the whole fruit together with nutrients and fiber. This enables us to make better use of it.

I always have some fruit at home. When supplies run out, I go to buy supplies. I also recommend to always have some fruit with you on the go or in the office. However, you shouldn’t eat fruit in unlimited quantities. If in doubt, prefer the even healthier vegetables.

3. Nuts and kernels

Nuts and kernels are also real, unprocessed foods. Compared to fruit, they contain hardly any sugar, but all the more fat. That is why nuts are so energetic. However, it does not make them unhealthy. I’m not afraid of greasy real foods. However, I have to be careful not to eat too much of them with nuts and kernels. Because they are so small, the stomach is hardly stretched. Therefore, the saturation sets in late – but then properly. A handful of nuts should be enough as a snack in between.

You should enjoy nuts and kernels unprocessed and without additives such as salt or honey. The selection is really large: there are walnuts, hazelnuts, peanuts, macadamia nuts, pecans, Brazil nuts, almonds, cashew nuts, pumpkin seeds, pine nuts and pistachios. I keep most of them in my pantry from time to time.

4. Dried fruit

Dried fruits are natural sweets. They have a much higher sugar content than fresh fruit. Therefore, you should eat them in moderation, even if they are real foods. Sometimes I buy some dates and eat them as a sweet snack. However, I only buy a few dates because it is not easy for them to stop eating.

Apart from dates, I do not eat dried fruit as a snack, but add it in small quantities to other dishes, e.g. B. a cereal. Sometimes I also use dried fruit to make desserts or snacks. A sugar-free chocolate mousse is a delicious dessert based on dates.

In addition to dates, I buy raisins and rarely dried figs, apricots, goji berries and plums. Be careful not to buy fruit with added sugar!

5. Sugar-free muesli

If I need a bigger snack – e.g. B. because I haven’t eaten a full meal – I prepare a sugar-free cereal. I take a handful of oatmeal and add nuts, kernels, linseed, fruit, dried fruit, coconut flakes or cocoa nibs. Then I add yogurt, milk or a milk substitute (coconut, almond, oat milk). This is also possible without oat flakes as a low-carb muesli.

An alternative to muesli are overnight oats, which work in a very similar way. You can prepare these well and take them with you in a lockable mug for on the go. You can read about how overnight oats work in our sugar-free breakfast ideas.

6. Yogurt with fresh fruit

Natural yogurt with sliced ​​fruit is also a quick and healthy snack. I prefer to eat Greek yogurt with a fat content of up to 10 percent – without added sugar or flavors. If you have a hard time with the fat, you can choose a low-fat yogurt or switch to “Skyr”, the Icelandic “yogurt” with almost no fat and with all the more protein. Skyr doesn’t taste so good to me.

7. Chia pudding with fruit

Chia seeds are considered superfood due to their beneficial nutrient content. They are rich in fats, proteins and fiber. That’s why you don’t have to eat chia seeds all the time, but they always make a good snack in between.

Put a few spoons of chia seeds along with some liquid (e.g. milk, oat, almond or coconut milk) in a glass or small bowl, stir well and put everything in the fridge for 20 minutes. The result is a kind of pudding, which you can enrich with fruit so that it gets some taste. Add unsweetened cocoa to make a chocolate pudding.

8. Wholemeal bread with a hearty topping

Even if I don’t want to eat too much bread, two slices of whole grain bread are a good snack every now and then. The more pithy, the better, because if bread is not so soft, I automatically eat less of it.

I particularly like to top my bread with avocado, with some salt and pepper. I also like to put peanut butter or a slice of cheese on my bread. Other classics are cream cheese or cottage cheese with cress.

9. Tomatoes with mozzarella

I’m not a big fan of tomatoes, but in combination with mozzarella, a few leaves of basil, a little salt, pepper and oil, I find them delicious. A small plate of it is prepared in two minutes and is suitable as a healthy snack at home.

10. Homemade snacks

If it can be something special, you can also prepare something more elaborate snacks yourself. Some of them are reminiscent of classic supermarket snacks – but without the unhealthy additives. I’ve baked energy bars myself a few times. They consist of milk rice, nuts and dried fruit. You can find the specific recipe here.

An alternative are energy balls, which also consist of nuts and dried fruit, but do not have to be baked. You can find a recipe in our desserts, since the balls are also suitable as a dessert.

Both snacks are easy to portion and take with you on the go. They also last a few days so you can prepare them on the weekend if you have more time.

I think that’s a whole lot of healthy snacks that nature provides us with. Many of them are also suitable for the office or on the go, so with a little bit of planning there is no reason to buy industrially processed snacks in the supermarket or kiosk that contain an insane amount of sugar, fat and other additives. A healthy diet is based on real food. Also between the main meals.

Eating healthy snacks is one of ten habits in our Stripped Down book.

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Christina Cherry
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