Snacks are much more satisfying if you include some protein or fat. This kind of snack won’t spike your blood sugar and then later cause an energy crash, like carbohydrates do when eaten alone. Try smearing some peanut butter or another nut butter on apple slices, carrot sticks or a rice cake. Or have a handful of nuts with a banana or some dried fruit. A hard-boiled egg or a piece of raw-milk cheddar makes a wonderful snack as well. Happy snacking!
There is no perfect diet for everyone. Each of us is unique, and we have our own set of nutritional needs. Our food choices should reflect what supports our individual body. One person might do quite well eating lots of salad and raw fruit, while another person might encounter digestive difficulties on such a diet. It is important to listen to how your body feels when you eat different foods, and to gain awareness of what foods make you feel truly nourished.
That being said, there are some generalizations to be made about the ideal diet for everyone. The following is a list of suggestions for eating well, regardless of individual food choices.
Do you ever feel like something was missing in a meal, like it left you feeling not quite satisfied? Chances are that your meal did not include enough fat. Fat in our food is what helps us feel satisfied, and without it we end up craving more food and possibly even over-eating. Of course, we don’t want to eat too much fat, but not enough is just as unhealthy. Fat is necessary for digesting and assimilating many nutrients and maintaining healthy cell membrane structure. Fat is also important for immune function.
Choosing fats wisely is important. Avoid all trans fats, including margarine, shortening, deep fried foods, and anything that says hydrogenated or partially hydrogenated. (Many labels say 0 trans fat, when some is actually present due to preparation techniques.) Some great choices for cooking over high heat are beef fat, butter, and coconut oil. For moderate heat some of the best choices are olive oil, macadamia nut oil, lard, and canola oil. For dressing a salad or using cold, try flaxseed oil and walnut oil. And of course, avocados, nuts, and seeds are excellent sources of healthy fats. It’s amazing what a dab of peanut butter can do to a rice cake or a bunch of carrot sticks for a snack!