5 Healthy Snacks to Enjoy this Fall


Fall is here, in all its glory!

As Fall rolls in, and we have to say goodbye to Summer’s fresh bounty, it’s time to look for new snacks.  Yes, you can still enjoy grapes and berries from the store, but what are some snacks that sound good as the cooler weather rolls in?

1. Pumpkin Seeds.  As you clean out that pumpkin to carve your jack-o-lantern, or to make your pumpkin pie, don’t throw away the seeds!  They’re full of great fiber and are super filling.  You can toss them on a green salad or just eat them out of hand for a snack.  Here are a couple of super easy recipes for savory pumpkin seeds, or sweet pumpkin seeds

2. Apples. I know, I know.  Apples were on my late summer list, too.  But I LOVE apples!  They are such a perfect snack—great at room temperature, travel easily, and can easily fill you up!  This time of year the Caramel Dip shows up at the store.  It’s oh, so yummy, but make sure you eat it sparingly.  I recommend portioning out a bit of Caramel Dip into a small bowl and enjoying every bite of it, rather than absently eating half the carton.


3.  Hot Tea.  It may not be hot outside, but the dry air that comes with central heating can leave you pretty thirsty.  And sometimes when we think we’re hungry, it’s really thirst that’s trying to get our attention.  How about a cup of hot tea in the evening, as part of your quieting time ritual?  There are some wonderful flavors out there that taste like a real treat, particularly with a dash of milk.  I love Tazo’s Glazed Lemon Loaf—lemony sweet with no caffeine!

4. Popcorn.  As the weather gets cooler, sometimes I crave a warm snack, and for me, nothing fits the bill quite like popcorn.  I know some of you are purists and want to pop it on the stove, but I sure love the convenience of single-serve microwave bags.  If you stick with single-serve, and get the “light” version, popcorn can be a pretty healthy snack, full of satisfying fiber.  Challenge yourself to eat one kernel at a time and make that mini-bag last!

5.  Candy Corn & Peanuts.  Okay, before you start throwing things at me—hear me out.  We’re heading into some seriously dangerous territory for those of us who love, love sweets.  And in the long run, friends, it’s better to enjoy a small indulgence than to forever deny yourself.  So here you go:  10 candy corns and 10 peanuts are less than 100 calories, and you’ve got some protein in there to keep you full.

BONUS:  Snack-sized Baggies.  I have to keep little baggies on the list. It’s so important that, whatever you choose, you portion out your snack. The research is clear: when we eat straight out of the container, we eat more than we intended.  So get some snack-sized baggies (or those adorable, tiny storage tubs), and be ready for the mid-afternoon munchies.

Becky Eason, PhD, is an Associate Certified Coach and Certified Leadership Coach. She would love to come with you on your journey for wellness and a happy heart. Learn more on her website: wequestforwellness.com


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