From the Guidelines
A nutritionally complete vegetarian snack option is a combination of fruits, whole grain foods, and healthy sources of proteins such as legumes and nuts, as recommended by the American Heart Association 1. This snack provides a balanced profile of macronutrients with protein from legumes (about 15-20g per cup), healthy fats from nuts, and complex carbohydrates and fiber from whole grain foods and fruits.
- Choose whole grain foods such as brown rice, quinoa, or whole grain bread
- Add legumes like lentils, chickpeas, or black beans for protein and fiber
- Include a variety of fruits like berries, citrus fruits, or apples for antioxidants, vitamin C, and additional fiber
- Nuts and seeds like almonds, walnuts, chia seeds, or flax seeds provide healthy fats, omega-3 fatty acids, zinc, and magnesium This combination delivers essential amino acids, calcium, B vitamins, and various micronutrients in a single serving. The protein and fat content helps with satiety, while the fiber aids digestion and provides sustained energy. This snack can be prepared in under two minutes and requires no cooking, making it practical for daily consumption, and is supported by the most recent guidelines from the American Heart Association 1.
From the Research
Nutritionally Complete Vegetarian Snack Options
To determine the most nutritionally complete vegetarian snack option, it is essential to consider the key nutrients required for a healthy diet. According to 2, 3, a well-planned vegetarian diet can provide all the necessary nutrients, including protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12.
Key Characteristics of a Nutritionally Complete Vegetarian Snack
The following characteristics are associated with a nutritionally complete vegetarian snack:
- High intake of fruits, vegetables, whole grains, legumes, nuts, and soy products 2, 3, 4
- Low intake of saturated fat and cholesterol 3, 5
- High intake of dietary fiber and phytochemicals 2, 3, 4
- Adequate intake of micronutrients, including vitamin B-12, vitamin D, calcium, iron, and zinc 2, 3, 5, 6
Examples of Nutritionally Complete Vegetarian Snacks
Some examples of nutritionally complete vegetarian snacks include:
- Nuts and seeds, such as almonds and pumpkin seeds, which are rich in healthy fats, protein, and fiber 4
- Fresh fruits and vegetables, such as apples and carrots, which are rich in vitamins, minerals, and antioxidants 2, 3, 4
- Whole grain crackers with hummus or avocado, which provide a good source of complex carbohydrates, protein, and healthy fats 4
- Legumes, such as lentils or chickpeas, which are rich in protein, fiber, and minerals 2, 3, 4
- Soy products, such as edamame or tofu, which are rich in protein, iron, and calcium 2, 3, 4