10 Healthy Snacks to Keep You Satisfied

By Liana Akkawi

Liana is a Dietetic Intern at Ingalls Memorial Hospital. This post is the eighth installment of the new Student Series here on the CAND blog, which features Chicago-area dietetic interns every Thursday. Liana is passionate about nutrition’s role in a healthy lifestyle – keep reading for her tips on delicious and nutritious snacking. For Liana’s full bio, please see below.

10 Healthy Snacks to Keep You Satisfied

What’s on your mind right now? It’s possible that you are thinking about how, even though you know you shouldn’t, all you want is a greasy satisfying bag of chips. Whether you like something salty or sweet, we have all been afflicted with snack cravings from time to time.  In fact, According to the National Health and Nutrition Examination Survey, 97 percent of women eat between meals all the time.

The good news is that, according to NHANES data analysis, daily snackers and frequent eaters are less likely to be overweight. However, that doesn’t mean it’s okay to binge on a box of cookies or and entire family-size bag of Doritos. Unfortunately, those kinds of snacks diminish weight maintenance and weight loss efforts. Fortunately, this doesn’t mean your taste buds have to suffer because trust us, with these snack substitutes the only things you’ll have to sacrifice is extra pounds.  Here is a list of 10 healthier snack options that can satisfy your cravings:

1. Kashi Chewy Granola Bars are made with whole grains and real nuts, this option gives you salty, sweet, and chewy all in one package.
2. Frozen Fruits are a great way to keep your mouth busy.  If you’re looking for something sweet, try some frozen grapes or cherries.
3. Greek Yogurt: Dditch the high-sugar yogurt and go for the real stuff.  Top it off with fresh peaches or apricots and you’ve got yourself a sweet treat.
4. Apples: One apple a day keeps the fat pants away! Cut up some apple slices with a tablespoon of butter to treat yourself to a great tasting (and filling) snack.
5. Popcorn: Ffor those who don’t get enough fiber in the day, this snack is for you – popcorn (air popped, stove popped with a healthy cooking oil, or low-fat microwave) is both a low calorie and high fiber snack that will definitely satisfy.
6. Soy Chips:  These will definitely go further than those greasy potato chips.  Benefits of soy include disease prevention, healthy bones, heart health, and even relief from menopausal symptoms.
7. Frozen Juice Bar-a great ice cream substitute for some added vitamins and fewer calories.
8. Licorice is the best candy substitute out there.  It will keep you chewing on something sweet, flavorful, and satisfying and prevent you from reaching for a less filling, higher calorie candy.
9. Rice Cakes are a great snack and are great for breakfast too. Just add some peanut butter and slices of banana.  This will definitely keep you energized until lunch time.
10. Gum: If you aren’t sure whether you are hungry or not, reach for a piece of sugar-free gum.  This old trick can help save you some unwanted added calories and even burn some extra.

So there you have it – all the beneficial snacks listed will help you lose or maintain your weight without having to starve yourself or follow some crazy Hollywood fad diet. With this system, you actually get to eat all day!

Liana Akkawi is currently a dietetic intern at Ingalls Memorial Hospital.  She currently holds the position of president of the intern class of 2014.  Liana completed her BS in Nutrition and Dietetics from Benedictine University in May 2012.  She is a member of multiple dietetic associations included the Academy of Nutrition and Dietetics, Chicago Food and Nutrition Network, Chicago Academy of Nutrition and Dietetics, Collegiate & Professional Sports Dietitians Associations, and Illinois Dietetic Association.  Liana is passionate about helping others find a way to stay active and using food for the prevention of disease.   She likes to unwind and stay active through boxing and taking long bike rides along Lake Shore Drive in the summer weather.  You can contact Liana at la*****@*****ls.org.