The right snack can both satisfy hunger and provide a sense of calm and well-being.
Here are several ingredients and snacks that dietitians highlight in Real Simple for their nutrients, flavours and calming properties.
Oatmeal
A warm bowl of oatmeal can feel soothing and comforting.
The carbohydrates may help stimulate the release of serotonin, a neurotransmitter associated with relaxation.
Also read: More than half of Americans are low in omega-3, and your heart may be paying for it
Pumpkin
Pumpkin purée can be added to oatmeal to increase its fibre content.
This may help slow the rise in blood sugar and reduce the risk of a subsequent drop.
Pumpkin seeds
A sprinkle of pumpkin seeds on oatmeal adds both crunch and magnesium.
According to Real Simple, early research suggests that magnesium may play a role in anxiety and sleep.
Also read: Ozempic extended lifespan by 12 percent in new study
Hummus with vegetables
Hummus contains plant-based protein and fibre, while vegetables such as carrots, cucumber and bell peppers add freshness and crunch.
The combination can also provide a sensory eating experience.
Crunchy foods can provide a distraction
Eating something crunchy engages several senses at the same time.
For some people, this experience can feel grounding and provide a welcome distraction after a stressful day.
Also read: The food thoughts that won't quiet down: Who hears them most, by age and sex
Dates with peanut butter
Medjool dates contain nutrients including magnesium, potassium, vitamin B6 and tryptophan.
According to dietitian Maya Feller, this combination of nutrients can support serotonin production and may contribute to a sense of calm.
Peanut butter adds protein and magnesium
Peanut butter can be paired with dates and provides additional magnesium, plant-based protein and heart-healthy fats.
It also makes the snack more nutritionally balanced.
Also read: Air pollution may be the hidden reason why you wake up tired
Breakfast cereal
For some people, a bowl of breakfast cereal may be associated with childhood and therefore bring back pleasant memories.
Choose a whole-grain variety with a high fibre content.
Greek yogurt and berries
Whole-grain cereal can be served with Greek yogurt or milk and fresh berries.
This provides protein, fibre and natural sweetness while also making the snack more filling.
Also read: These fruits may be good for your heart
Dark chocolate
A few pieces of dark chocolate can be enjoyed slowly as part of a quiet moment.
The taste, aroma and ritual of eating the chocolate can signal that it is time to relax.
At least 75 percent cocoa
Dietitian Jenny Finke recommends chocolate with a cocoa content of at least 75 percent.
Dark chocolate is high in fibre and contains less added sugar than other varieties, and it can be paired with raspberries or blackberries.
Roasted chickpeas
Chickpeas provide fibre, magnesium, plant-based protein and the amino acid tryptophan.
The body uses tryptophan to produce serotonin, while the other nutrients may help keep blood sugar levels stable.
Unsalted nuts
Almonds, walnuts and pistachios contain nutrients including plant-based protein, fibre, heart-healthy fats and magnesium.
Magnesium plays a role in normal nerve and muscle function.
Dried fruit
A nut mix can be put together according to personal preference and supplemented with dried apricots, prunes or cranberries.
This adds natural sweetness to the crunchy snack.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.