Some foods (like those in the
Standard American Diet, fittingly called SAD for short) derail moods, zap energy, and create tension in the mind and body. A poor diet can even lead to
memory loss or increase the risk for conditions like
depression and
ADHD. But other foods can work the opposite way, helping to
elevate moods, boost energy, and calm
anxiety and
stress. Which would you rather reach for?
Snacking is probably the mealtime category in which it feels easiest to cut corners with processed, premade options, which are notorious brain destroyers. But don’t think that eating healthy has to mean cooking complicated—there are loads of choices that couldn’t be easier (and tastier) to whip up for yourself on the fly. Here are 11 simple snack ideas that will keep you satisfied between meals and keep your brain happier over the long haul.
11 Simple Snack Ideas to Keep You Satisfied Between Meals
1. Guacamole.
Although 80% of the brain is comprised of water, 60% of the solid weight of your brain is fat—meaning that dietary fats are essential for optimal brain function and for positive moods. Avocados are a great source. Simply scoop out the ripe flesh, mash with a fork, add veggies and fruits—like onion, tomato, tomatillo, or sun-dried tomato—and flavor with lime juice and herbs like cilantro. Sprinkle in sodium-free spices, such as chili or curry powders, for an extra kick. Keep it brain healthy by skipping the tortilla chips and opting for carrots or celery for dipping.
2. Protein shake.
For a sippable snack, combine just a few ingredients in a blender with ice: a half avocado or a whole banana, almond milk, raw cacao, cinnamon, plant protein (such as protein powder or hemp seeds), a dash of natural sweetener (try stevia), and perhaps some dark chocolate bits on top. You can make endless variations on this with fruit, greens, and chia or flax seeds—get creative and experiment.
3. Trail mix.
Make a larger batch to have ready all week long. Simply combine cashews, slivered almonds, cacao nibs, and walnuts (make sure all of the above are in their raw, unsalted state), plus a couple of tablespoons each of add-ins, all unsweetened: goji berries, dried mulberries, dried blueberries, and shaved coconut. This is easy to grab on the go when you’re crunched for time.
4. Yogurt bowls.
Unsweetened almond milk-based or other plant-based yogurt makes a great base for a snack. Mix in fresh fruit and a dollop of nuts or nut butter, and top with a sprinkle of cinnamon. For a more substantial snack, select a yogurt with a solid serving of protein, or add in a little protein powder.
5. Tuna salad alternatives.
Mash jackfruit or chickpeas with a little lemon juice and vegan mayo or avocado for creaminess, plus sea salt and seasonings. Add red onion, celery, or any other veggies you like for a little extra crunch. Serve with seed-based crackers.
6. Hummus.
For its most basic form, you can simply blend chickpeas, tahini, lemon juice, and garlic. But this recipe accommodates endless variations—try using different legumes as a base, or tossing in additions like smoked paprika, sun-dried tomatoes, spinach, or roasted red peppers. Serve with raw veggies to dip, such as carrots, grape tomatoes, jicama sticks, or broccoli.
7. Oatmeal.
This versatile snack can go both ways: sweet and savory. Indulge a sweet tooth by adding in fresh berries, banana slices, or dried fruit like raisins, then sprinkling with cinnamon. Or go for “svoats” (savory oats) by mixing in onion and garlic powders, turmeric, and greens like kale or collards. Oatmeal provides a “slow burn,” meaning it keeps you feeling fuller, longer.
8. Fruit ’n’ nut.
Slice up an apple or pear and dip in nut butter with a dash of cinnamon—it doesn’t get much simpler! If you want an unsweet option, replace the fruit with celery boats, filling the cavities of the stalks with nut butter.
9. Decadent dessert.
Chocolate has proven brain benefits! For a sweet snack, reach for a small square of dark chocolate (don’t eat more than 1 ounce, and be sure to choose a sugar-free, dairy-free variety with at least 70% cocoa content). You can add a small handful of unsalted raw almonds on the side or, for added fiber, a piece of fruit, like an apple.
10. Vegetable chips.
Who says you can’t eat chips? You can—if you make them from whole vegetables that are sliced thin, tossed in a light layer of macadamia nut oil, and baked in the oven. Try slicing up some jicama, sweet potatoes, or beets for a crunchy snack that feels indulgent. Or reach for hearty kale leaves to make classic kale chips. Sprinkle on some spices for added flavor.
11. Popsicles.
In the warm-weather months, popsicles are an American favorite, but store-bought varieties can be loaded down with unhealthy ingredients like
Red Dye 40. Instead, make your own with fresh or frozen strawberries, blended with a bit of water and flavored stevia drops, plus stevia-sweetened coconut milk. Pour in popsicle molds and freeze, and you’ll have healthy frozen treats for any time.
At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
