Let’s be honest: most of us don’t reach for chips because we’re hungry. We grab them because we’re tired, stressed, or bored — and they’re right there. They’re convenient. Yhey’re crunchy. And there’s something about that crisp, crackly sound and the feeling of it in your mouth.
The problem isn’t snacking. It’s that most snacks are built to make you want more. Sugar crash, salt overload, Netflix binge and 30 minutes later you are looking for round two.
This column is about flipping that. Not to dismiss your habitual need for crunchy snacks but about snacking more healthily. So let’s lean into your snacking pleasures — just with a smarter twist.
Here are new ways to munch that fill you up, keep your energy steady, and don’t wreck your budget. No imported superfoods. No complicated recipes. Just practical, local, genuinely tasty options. Because feeling better shouldn’t wait for tomorrow. It can start today.
Five snacks to fill you up
It is a familiar feeling by 3 p.m. We call it merienda. That is the slump where your brain starts negotiating with a fast food store for something to ease the craving. It’s not a lack of will power. It’s your blood sugar asking for something to raise it up from low to stable. Notice that I did not say high. You do not want to go there.
The ideal way to address low sugar level is to keep it at midpoint. You see, most grab-and-go snacks in the city are built for a quick hit: salty, sweet and fried. They spike your energy for 20 minutes, then leave you hungrier than before. The fix isn’t eating less. It’s choosing snacks with protein, fiber or healthy fat. This way, you stay fuller, longer. And you avoid the crash.
One of the easiest of snacks is a high protein choice: hard-boiled eggs. Do you know that two eggs give you 12 grams of protein under p25? When you are hungry, make protein your first choice. It slows down digestion and keeps you full for hours. Plus, it will not spike your blood sugar. Buy a dozen eggs and boil them. Store them in your refrigerator and take them out as needed.
Another favorite is roasted chickpeas. One cup gives you six grams of protein and five grams of fiber. Drain two cans of chickpeas. Or buy fresh chickpeas in the market and boil them. Drain and place on a baking dish. Drizzle with olive oil, add paprika and salt. Bake at 180 degrees C for 20 minutes. Make a big batch and store in a jar.
Here is a local upgrade that is tastier than almonds: pili nuts. They are high in monounsaturated fats and magnesium, which helps your sleep and energy. A small handful is enough because they are calorie dense. If you prefer, you can have them in hummus form. Just add lemon, garlic and extra virgin olive oil. And run it through a blender.
Another classic treat is fresh, ripe bananas with peanut butter (sugar free). This is better than salted roasted peanuts. The fiber in banana slows down sugar absorption and the fat in peanut keeps you satisfied.
Finally, there is the high protein, zinc and magnesium choice: roasted, salt-free pumpkin seeds (pepitas). These are easy to find online. You may toss raw seeds with a bit of olive oil and paprika and bake them at 160 degrees Celsius for 10 minutes. Add a dash of sea salt to taste.
When you junk the junk, it’s not about deprivation but about having something satisfying — minus the guilt.
Affirmation: “I am stronger than my cravings.”
Love and light.
