Choosing your next healthy snack

It is inevitable that snacking has become a part of our daily routines.

Whether it’s a sandwich, a bag of chips, or some sweets, everyone indulges in their own go-to snack every now and then. But, these may not always be the healthiest options.

To help rediscover the concept of snacking, sports nutritionist Jeaneth Aro shares some of her personal snack practices and alternatives that prove to be both healthy and delicious.

Simpler and healthier snack options

Choosing the right snack may be difficult for many, especially those who see snacking as a hindrance to becoming completely healthy.

Aro introduced two simple snacks that she constantly enjoys with her family. Essentially, both of these snacks are composed of common fruits, nuts and a few other ingredients which can easily be found in local groceries and healthy food stores. 

Aro’s first healthy snack suggestion is a smoothie that is a blend of frozen blueberries and strawberries, banana, almonds, flax seeds, and milk. 

The preparation process for the smoothie simply involves gathering either your desired or required serving of ingredients, and blending them together.

A common smoothie typically has ice mixed along with its other ingredients, but Aro prefers to use frozen fruits to retain the full flavor while keeping it chilled in the process.

“Mas malasa ‘yung smoothie mo kapag gano’n, at nutrient-dense din kasi yung magiging source of liquid natin will come from the milk,” said Aro during the Philippine Olympic Committee (POC) webinar.

(This way, the smoothie has more flavor and is nutrient-dense since the source of liquid will be coming from the milk.)

Another convenient factor that Aro greatly appreciates with the smoothie? It’s a snack that can serve as an on-the-go substitute for breakfast. So whenever you’re in a hurry, a smoothie can actually be a viable go-to snack recipe to get your day started!

Aro’s second snack is an effortless pudding recipe that uses only two main ingredients – chia seeds and milk.

To prepare the pudding, you simply need to combine the chia seeds and milk in a bowl, then chill the mixture for one to two hours, or even overnight.

Similar to the smoothie, the serving amount of the ingredients will depend on either how much you need or prefer to eat.

Once chilled, the chia seeds and milk mixture turns into a thick pudding that is ready to be topped with fruits of your choice. 

Some suggested toppings for the pudding can be berries, granola, and nuts. You can even add a little honey for that extra sweet tooth.

Finding necessary balance

While anyone can prepare his own snacks, it is still important to keep a balance of all the meals you consume regularly.

Aro shared that the food she prepares for herself and her family is measured for the right amount of protein and nutrients that they need. 

“Sa regular meals namin, [like] lunch and dinner, talagang sinusukat namin ‘yun kasi mahirap ngayong period na ‘to na sa bahay ka lang maghapon. Kapag medyo napabayaan, alam mo na,” said Aro.

(In our regular meals like lunch and dinner, we really measure nutrients, especially since we’re just at home nowadays, it’s easier to get off track.)

Aro added that balance is about eating the right quantity of food at the right time. An example she gave is how she ensures that her kids know what they are supposed to eat, and when they are supposed to eat it. 

Achieving that balance is also about finding the right portions of ingredients to include in both your meals and snacks. 

If you go overboard with the amount of ingredients to include for a certain meal or snack, it may just defeat the purpose of choosing the healthier eating option.

Explore your options and find your favorites

Aside from the smoothie and pudding, Aro said her kids love to eat boiled saba and kamote, as well as a variety of nuts that are easily accessible in their pantry.

Aro also urges people to understand that finding healthier food options does not necessarily mean making a complete shift to something that is unfamiliar. They just need to find other alternatives that cater to their own tastes. 

“Healthy eating doesn’t have to be totally different from what you’re used to. All you really have to do is to modify the ingredients in order to make it healthy,” explained Aro.

Aro reaffirms that consuming snacks on the daily doesn’t have to follow a rigid process. As long as you are aware of what your body needs, you just need to ensure that you are able to fulfill these. – Miggy Dimaiwat/Rappler.com

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