When the mid-afternoon slump comes around, or when you’re watching TV late at night, it’s natural to want something to much on. And sometimes, such as during that afternoon slump, you need food to give you the energy you need to get through the rest of your day. Unfortunately, many of the foods we reach for don’t actually give us the energy we need – they taste good & satisfy our sweet or savory craving, but they do little to fuel our bodies.
When you need some energy, or if you’re just looking for something yummy to munch on & kick your craving, it’s important to give your body what it needs, instead of just giving your taste buds what they want. People often give cravings a bad rap – they happen when you’re thirsty or bored & should be avoided at all costs to achieve your health goals. Sometimes this is true, but other times, our bodies are actually trying to signal us that they need something. When your stomach starts to growl & you feel your energy waning, that means your body needs food. Food is fuel, & not only does it help us focus, but eating every two to four hours also increases your metabolic rate, which actually helps you lose weight!
When you are craving a certain food, think also about what it is about that food that you are craving. Sometimes, you just really want a bowl of ice cream, & it is just a legitimate craving for that particular food. But other times, your body is trying to tell you what it needs. If you are craving ice cream, maybe your body needs sugar or calcium, which it can get from fruit, yogurt or milk. If you are craving potato chips, you might need sodium, which you can get from cheese or roasted, salted nuts. If you are craving red meat (which can be enjoyed in moderation), perhaps your iron levels are low & some dark leafy greens would help. It doesn’t always satisfy your craving, but clients I work with are often surprised how much this practice helps in satisfying their body & cravings without indulging in unhealthy foods.
However, if you just can’t kick the craving, there is still another option. There are plenty of healthy foods on the market & recipes you can make in your kitchen that taste just as good (or even better!) than the unhealthy snack you are craving, but eating the healthy swap won’t derail your health goals. Read below to find 10 healthy food swaps for your favorite unhealthy snack, & say goodbye to the diet culture idea of deprivation.
Craving potato chips? Try plantain chips
Plantain chips are actually one of my favorite snacks. It’s a little more dense than a potato chip, which I actually enjoy, & it still has the salty flavor that I love. Plantain chips have only two ingredients – plantains & salt. They aren’t fried, & the plantain itself is a little more nutrient dense than a potato, making plantain chips a healthy alternative to this salty snack. My favorite plantain chips are made by Aurora Natural.
Swap dark chocolate for your favorite candy bar
I know, this isn’t quite the same. But dark chocolate’s rich & bold flavor is something I personally enjoy. The darker you can go, the better, but start with 72% if you’re used to sweeter chocolate. If you go darker, I personally recommend Lindt chocolate – it’s the only brand I have found (at a decent price point) that maintains the creaminess of chocolate even as the cacao content goes up.
Dark chocolate, unlike a regular candy bar, has health benefits, too! It’s full of minerals & has lots of antioxidants to help keep your body healthy.
If you want something a little more nuanced than just plain chocolate, spread a thin layer of natural peanut butter on top for a sophisticated peanut butter cup flavor.
Instead of buying trail mix, make your own at home!
Store-bought trail mix (or, as I like to call it, chocolate with obstacles) is loaded with added sugar. And let’s be honest, it’s normally pretty peanut heavy, instead of including a range of different, healthy nuts. Make your own trail mix at home with a variety of roasted nuts & unsweetened dried fruit. If you need a little chocolate flavor, try adding carob chips instead of chocolate chips or M&Ms for a healthier alternative that still satisfies your sweet & salty craving.
Ice cream? How about n’ice cream?
N’ice cream, or banana ice cream, is just as creamy & sweet as regular ice cream, but it has none of the added sugar! And it’s so easy to make!
Chop your banana into 1-inch slices & freeze. When frozen, blend in the bowl of a food processor with your favorite ice cream flavors (I personally enjoy adding unsweetened dark chocolate cocoa powder & peanut butter for a chocolate peanut butter flavor, or adding fresh strawberries for a strawberry banana flavor). If needed, add a small bit of milk (1 tablespoon at a time) until the mixture is able to blend into a smooth, creamy confection. If needed, add a little honey or pure maple syrup (not pancake syrup) to get the sweetness level that you desire.
The only downside to n’ice cream is that it doesn’t freeze well – you have to eat it immediately. But it’s so easy to make, & there are so many flavor combinations to try, you could make a new batch every night if you wanted!
Instead of buying a sugar-laden fruit cup, meal prep some small fresh fruit cups for the week
Many fruit cups have hidden sugar & preservatives added. Instead of buying this faux healthy snack from the store, consider prepping little fruit cups for the week so you have a healthy snack that’s easy to grab & go. Chop up your favorite fruits & store them in small food storage containers in your refrigerator. It tastes even better, & it’s much healthier.
Want some crackers with your cheese? Sub your starchy favorites for Nut Thins
If you have ever ventured to look at the serving size of your favorite cracker, you may have been shocked to see it’s far fewer than the amount of crackers you probably eat in a serving. In fact, some crackers have as few as four crackers per serving! Instead of eating these starchy, high-carb choices, try Blue Diamond Nut Thins. They are gluten-free, made with ground nuts, & their serving size is 19 crackers (a much more reasonable serving size in my opinion). They are a great low-calorie, low-carb alternative to your favorite cracker, & they still make a great vehicle for your favorite toppings. And, if you are a fan of flavored, cheese-y crackers, try their Pepper Jack Nut Thins for a healthy, savory snack!
Not all protein bars are created equal – try Simply Protein for a healthier snack
I hate to say it, but many protein bars on the shelves are basically candy bars in disguise. With sugar contents that sometimes reach over 30g per serving, it’s a wonder to me how they get away with this marketing scam. If you’re looking for a quick, grab-and-go snack that’s high in protein but won’t derail your health goals, try Simply Protein. Unlike many of its counterparts, Simply Protein never has more than 3g of sugar, & many of its bars don’t have any sugar at all. Additionally, instead of the ingredients being a long list of unpronounceable words that make me think the snack was made by people in white lab coats instead of chefs, Simply Protein bars are made with high-quality natural ingredients that are easy to read & pronounce. When you take a bite of a Simply Protein bar, you know that you are nourishing your body. Their Peanut Butter Cookie Bar is my personal favorite, but check out their website for more flavors & other fun snacks!
Craving cookies with milk? Try these healthy banana oatmeal cookies
Cookies with milk is a nostalgic snack that I still crave every once in a while. Instead of grabbing a package of OREO cookies or baking a batch of Pillsbury sugar cookie dough, try making these easy banana oatmeal cookies for a healthy snack with no added sugar!
Preheat your oven to 350 degrees F. Line cookie sheets with parchment paper. In a bowl, mash 2 bananas with a fork. Add 1 1/2 cups oats & stir until combined. Now comes the fun part – add your favorite flavors. Cocoa powder, cinnamon, semisweet chocolate chips, unsweetened dried fruit, or natural peanut butter all make great additions to this recipe. Add your mix-ins & then scoop out tablespoon-sized balls onto your cookie sheet. Press the balls flat (they will not spread in the oven) to give them a cookie shape. Bake for 12-15 minutes, or until lightly golden brown. Enjoy!
If you need something a little sweeter, try adding a touch of raw honey or pure maple syrup to the batter before baking.
Do you enjoy cereal for breakfast? Swap the sugary selections for healthier options
Cereal is one of my secret vices. It’s one of my favorite breakfasts (even though I know I’ll end up feeling hungry again within the hour), & I absolutely love it as a late night snack. If you just can’t kick your craving for cereal, there are plenty of healthier choices on your store shelves. Choose organic brands, selections without added colors & dyes, & those that have less than 10g added sugar (or less than 5g if you’re really trying to stay healthy) per serving. Cascadian Farm’s Purely O’s, Barbara’s Original Puffins, & Nature’s Path Flax Plus Raisin Bran all make great choices that taste just as good as their sugary counterparts. Cereal isn’t all bad either! When you choose healthier selections, they can be a great source of fiber, & many cereals are fortified with essential vitamins & minerals that your body needs.
What’s your favorite healthy snack swap? Leave me a comment below!