Mediterranean Diet Healthy Snack Pairings for Sustained Energy By Registered Dietitian Maya Oueichek, MBA, RDN
Snacking on the Mediterranean diet isn't just about satisfying cravings, it's about keeping your energy levels stable throughout the day. This helps you avoid overeating at meals and keep the discomforts of being hungry at bay. Plus, the Mediterranean diet emphasizes whole foods rich in fiber, protein, and healthy fats, which are key ingredients for sustained energy.
How to Build Your Own Mediterranean Diet Healthy Snack Pairings for Sustained Energy?
Think of your snack as a mini-balanced meal that contains the following:
1-Protein: Choose nuts, seeds, yogurt, hummus, or lean protein like grilled chicken or fish.
2-Fiber: Opt for fruits, vegetables, or whole grains like crackers or pita bread.
3-Healthy Fats: Include olives, avocado, nuts, or seeds for satiety and nutrient absorption.
Now, let's get creative! Here are some delicious and satisfying Mediterranean snack pairings:
Caprese Skewers with Pita & Cucumbers: Thread cherry tomatoes, fresh mozzarella, and basil onto skewers. Enjoy with whole-wheat pita bread and sliced cucumber for a refreshing and filling snack.
Greek Yogurt with Berries: top Greek yogurt with fresh berries. My favorite is using Sliced strawberries and dipping them in strawberry Greek yogurt
Melon, Prosciutto & Mozzarella Skewers: This sweet and savory combo is a delightful way to enjoy protein, healthy fats, and vitamins. I also can't help but feel extra fancy when eating this one!
Whole Grain Crackers with Feta & Olives: Spread feta cheese on whole-wheat crackers and top with sliced olives. Trust me, you will love this combo.
Hummus & Veggie Sticks: Dip colorful veggie sticks like carrots, celery, and bell peppers into creamy hummus for a fiber- and protein-rich snack.
Sliced Apple with Almond Butter & Cinnamon: For the ones with a sweet tooth, This classic combination provides sustained energy and healthy fats. Sprinkle with cinnamon for a warm and comforting touch.
Medjool Dates filled with Almond Butter or Goat Cheese: For a quick and delicious energy boost, stuff Medjool dates with your choice of almond butter or goat cheese.
My Top Three Tips for Healthy Snack Pairings:
Keep it handy: Pre-portion snacks and pack them for on-the-go convenience.
Listen to your body: Eat when you’re craving a snack and stop when you’re comfortably full. Don’t force yourself to finish a snack if you’re no longer enjoying it.
Get creative: Experiment with different flavor combinations and textures to keep your snacks interesting.
Other Mediterranean Diet Resources:
Arugula :