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10. Green smoothies: Green smoothies can be 15. Hard-boiled eggs: Hard-boiled eggs can be a
wholesome and nutritious vegetarian-friendly
a quick and convenient way to fit a few extra
snack to help keep you feeling full between
servings of veggies into your diet while ramping
meals. In addition to be a great source of
up your intake of fibre, vitamins, minerals, and
protein, hard-boiled eggs are also high in
antioxidants. These are made with leafy greens like
selenium, vitamin A, and B vitamins. Studies also
kale or spinach or fruits, veggies, and ingredients
suggest that eating eggs may decrease hunger
can be added as well.
to support weight loss and increase blood levels
11. Roasted edamame: Edamame are soybeans that are
of HDL (good) cholesterol and antioxidants.
harvested before they’re fully ripe. They can be boiled,
steamed, or roasted to create a tasty and nutritious 16. Guacamole and plantain chips: Pairing plantain
chips with guacamole is an easy way to ramp
on-the-go snack. Cooked edamame is high in fibre,
up your intake of healthy fats while satisfying
proteins, magnesium, iron, and vitamin C.
your cravings for a salty snack. The avocados in
12. Trail mix: Trail mix is a simple, vegetarian snack
guacamole are high in monounsaturated fatty
typically made with nuts, seeds, and dried fruit.
acids, which have been shown to increase HDL
It’s portable, delicious, healthy, and versatile, and
(good) cholesterol and reduce triglyceride levels.
you can tailor it to fit your personal preferences.
They’re also a great source of potassium, vitamin
Nuts, seeds, dried fruit, coconut, and whole grains
C, and vitamin B6. Plus, plantain chips are easy
like puffed rice or popcorn are a few examples of
to make at home and can be baked instead of
nutritious ingredients that you can use to craft and
fried for a healthier alternative to store-bought
customize your perfect trail mix.
potato chips.
13. Pumpkin seeds: Pumpkin seeds are a great source
17.
Homemade energy balls: Energy balls are
of many important nutrients, including protein
a simple snack option that you can make
and fibre. They are also rich in magnesium, a
at home and customize with your choice of
micronutrient necessary for muscle contraction,
nutritious ingredients. Try adding nuts and
blood pressure regulation, nerve function, and
seeds to your energy balls to help boost your
DNA synthesis.
intake of protein, fibre, and heart-healthy fats.
14. Oatmeal: Although it’s often classified as a
Dried fruits, cacao nibs, and honey are excellent
breakfast food, oatmeal can be enjoyed any
choices to ramp up the flavour and antioxidant
time of day as a filling and nutritious snack. Oats
content of your snack.
contain a type of fibre called beta-glucan, which
Source:
is thought to promote weight loss and improve
Rachael Link MS, RD,
cholesterol levels, blood sugar control, and blood
pressure. Bump up the flavour of your oatmeal
Senior Staff Writer at Ancient Nutrition
with toppings like nuts, seeds, dried fruit, berries,
https://www.healthline.com
cinnamon, or nut butter.
THE BOTTOM LINE
Including a variety of healthy
snacks in your diet can help
keep you going between
meals while squeezing
in a few extra nutrients.
Fortunately,
there
are
plenty of vegetarian snacks
to choose from — all of
which are nutritious, easy
to prepare, and delicious. To
get started, simply pick a few
of your favourites and enjoy
as part of a healthy, well-
rounded vegetarian diet.