From the Guidelines
A nutritionally complete vegetarian snack that requires no cooking or refrigeration while minimizing illness risk would be trail mix containing nuts, seeds, and dried fruits, as recommended by the American Heart Association 1.
Key Components of the Snack
- Nuts: almonds, walnuts, hazelnuts, and peanuts, which are beneficial sources of energy, magnesium, protein, and fiber 1
- Seeds: pumpkin seeds, sunflower seeds, which provide protein, heart-healthy unsaturated fats, and essential micronutrients 1
- Dried fruits: dried cherries, raisins, which add natural sweetness, fiber, and antioxidants 1
Benefits of the Snack
- Provides a balanced mix of healthy fats, plant protein, fiber, and essential micronutrients
- Offers sustained energy through its combination of complex carbohydrates and fats
- Variety of ingredients ensures a wide spectrum of vitamins and minerals, including vitamin E, magnesium, zinc, and potassium
- Low moisture content of these ingredients prevents bacterial growth, making it safe without refrigeration
Recommendations for Optimal Nutrition
- Choose unsalted varieties without added sugars or preservatives
- A daily portion of about 1/4 cup provides substantial nutrition while being shelf-stable for weeks when stored in an airtight container in a cool, dry place
- Consider the dietary priorities for cardiometabolic health, which include consuming more fruits, nuts, seeds, and whole grains, and limiting refined grains, added sugars, and processed meats 1
From the Research
Nutritious Vegetarian Snack Options
- A well-planned vegetarian diet can meet current recommendations for all essential nutrients 2
- Vegetarian diets offer a number of nutritional benefits, including lower levels of saturated fat, cholesterol, and animal protein, as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants 2
Low-Risk Snack Options
- A vegetarian diet is associated with a lower risk of certain diseases, including ischemic heart disease, hypertension, type 2 diabetes, and prostate and colon cancer 2
- A vegetarian diet was associated with a 20% reduced risk of cataracts, particularly among individuals with overweight 3
Non-Perishable Snack Options
- Chickpeas and hummus are nutrient-dense foods that can provide a range of essential nutrients, including dietary fiber, polyunsaturated fatty acids, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron 4
- Raw or cooked chickpeas and hummus can be stored at room temperature, making them a convenient non-perishable snack option
Key Considerations
- Vegetarian diets can be low in certain nutrients, such as vitamin B-12, vitamin D, calcium, and long-chain n-3 fatty acids, so it's essential to consume fortified foods or supplements as needed 5
- A well-planned vegetarian diet that includes a variety of whole, minimally processed foods can help minimize the risk of nutritional deficiencies 2, 5