Say goodbye to those energy slumps. When afternoon hunger strikes, it may be tempting to grab easy snacks like cookies or cereal, which are often loaded with added sugars that leave you feeling tired and hungry. Instead, opt for snacks that boost your energy and keep hunger at bay, as recommended by dietitian Samantha Peterson. “Snacks should act as a ‘bridge’ to your next meal. When high in sugar, this bridge is weak, offering only a short-lived energy spike,” she explains. “Natural sugars found in fruits and milk are less concerning, as they’re paired with fiber, protein, and nutrients that moderate sugar absorption,” she adds.
How much added sugar should you aim for in snacks? According to the Dietary Guidelines for Americans, added sugars should constitute less than 10% of daily caloric intake, while the American Heart Association suggests no more than 6%. For a 2000-calorie diet, aim for 6-10 grams of added sugar per meal or snack, advises nutrition expert Melissa Jaeger.
In need of snack ideas? Try these expert-approved low-sugar options to quell your growling stomach:
– **Greek Yogurt with Berries and Chia Seeds**: Opt for plain yogurt to minimize added sugars. This combination offers protein, fiber, omega-3 fats, and antioxidants without sacrificing flavor.
– **Veggies and Hummus**: Pairing vegetables with hummus provides fiber and healthy fats. Seeded crackers add extra crunch and fiber, while bell peppers bring a hint of sweetness.
– **Apple with Nut Butter**: This snack is crisp, sweet, and packed with soluble fiber, protein, and healthy fats. A sprinkle of cinnamon or spice amplifies its flavor.
– **Roasted Chickpeas**: These crunchy snacks are protein-rich and full of fiber, rivaling chips while being healthier. Prepare a batch in advance to enjoy throughout the week.
– **Nuts and Cheese**: A no-prep snack rich in proteins and healthy fats, this option also adds essential nutrients like magnesium and calcium.
– **Popcorn with Dried Fruit**: A whole grain, low-calorie snack, popcorn offers fiber and protein. Add unsweetened dried fruit for a sweet-salty balance or mix with nuts and seeds for a custom trail mix.
