I have two boys ages twelve and fourteen. They eat a lot of food. Part of eating healthy on a budget involves sourcing inexpensive organic foods that are still healthy, like this recipe. It also involves having foods to offer between meals. I offer them various snacks in between meals that are health and relatively cheap so that I can stay within budget. Here are some snack I offer them:
- Fresh fruit is a great snack option because it is low in calories and high in nutrients, such as vitamins and antioxidants. Apples and berries, in particular, are high in fiber, which can help fill you up and keep you feeling full for longer.Their skins are also high in quercetin. Oranges are a good source of vitamin C which helps support the immune system. I have a bag of apples for the boys to grab when they are hungry. Organic bananas are a good option too, especially the green ones which have a lower sugar content.
- Raw vegetables are another low-calorie, high-nutrient snack option. Carrots, celery, and bell peppers are all great choices. Carrots are high in Vitamin A which helps support eye health. Celery is a good source apigenin and of hydration, and bell peppers are high in vitamin C.
I typically have a container of carrots and celery covered in water in the fridge for the boys to snack in case they get hungry in between meals. I call the container their trough.
- Nuts and seeds are a healthy snack option that can be enjoyed in moderation. They are a good source of healthy fats, protein, and fiber, which can help keep you feeling full and satisfied. Almonds, pumpkin seeds, and sunflower seeds are all good options. Almonds are high in Vitamin E, which is an antioxidant that protects cells from damage.
Pumpkin seeds are high in zinc which supports the immune system. I like the chocolate covered pumpkin seeds from Super Seedz. Sunflower seeds are high in magnesium which helps support muscle and nerve function.
I like macadamia nuts due to their high fat content. I also like almond slivers that I pan fry over low heat and add salt and or Pluck seasoning.
- Greek yogurt is a good source of protein and calcium, making it a filling and satisfying snack option. It is also a good source of probiotics, which can help support gut health. We grow our own yogurt.
- Hard-boiled, organic pasture raised eggs are a convenient and portable snack option that is high in protein and other nutrients. They are also a good source of healthy fats and super high in micro nutrients.
- Hummus with raw vegetables or whole-grain crackers is a great way to get some extra veggies in your diet. Hummus is made from chickpeas, which are a good source of protein, fiber, and healthy fats. Whole-grain crackers are a good source of complex carbohydrates and provide a good source of energy. If you buy this in the store, read the label to make sure it doesn’t have soy bean or vegetable oil, just olive oil.
- Air-popped popcorn is a low-calorie snack option that is high in fiber and whole grains. It is a good alternative to other high-calorie snacks, such as potato chips.
- Dark chocolate is a healthy snack option in moderation. It is high in antioxidants and can help improve heart health. Dark chocolate with a high percentage of cocoa is considered to be the healthier option.
- Olives are a good snack food because they are high in healthy fats, vitamins, and minerals. They are also low in calories and can be a good source of fiber. Additionally, olives have been linked to various health benefits, such as reducing inflammation and improving heart health. I eat olives when I am doing the keto diet because they are loaded with salt.
- Smoothies made with fruits and vegetables are a great way to get a variety of nutrients into your diet. They are a great source of vitamins, minerals, and antioxidants. You can also add some nuts and seeds to make it more filling. Smoothies are also a great way to add more greens in your diet which can be difficult to get in solid form. I’ll do a smoothie for breakfast and always free the extra in a Mason jar for a snack later.
Dark chocolate specifically has a high level of lead and cadmium that is natural to the soil. There are lawsuits against chocolate manufacturers citing the amounts as being in excess of mandated levels. Be careful with dark chocolate consumption as even 1 oz. can exceed the safety guidelines. There is a list online that helps decipher what chocolate is safer than some with high levels.