Hey guys! Looking for some guilt-free goodies at Trader Joe's? You've come to the right place! Trader Joe's is like a treasure trove of unique and healthy snack options. Navigating the aisles can be overwhelming, so I've compiled a list of must-try healthy snacks that will satisfy your cravings without derailing your wellness goals. Let's dive in!

Nuts and Seeds: Power-Packed Bites

When it comes to healthy snacking, nuts and seeds are a fantastic option. They're packed with healthy fats, protein, and fiber, keeping you full and energized. Trader Joe's has a wide variety to choose from. Let's get into the details:

• Almonds: Trader Joe's offers almonds in various forms – raw, roasted, salted, and flavored. Raw almonds are a great source of vitamin E and magnesium. Roasted almonds provide a satisfying crunch and richer flavor. Salted almonds can help replenish electrolytes after a workout. And if you're feeling adventurous, try their flavored almonds like the Cocoa Almonds or the Spicy Almonds. Just be mindful of the added sugar and sodium content in flavored options.
• Cashews: Creamy and delicious, cashews are another excellent nut option. They're a good source of iron and zinc. Trader Joe's has raw and roasted cashews, as well as seasoned varieties like the Everything Cashews, which are a savory and flavorful snack. Pair them with a piece of fruit for a balanced snack.
• Walnuts: Walnuts are nutritional powerhouses, rich in omega-3 fatty acids, which are beneficial for brain health. Trader Joe's offers walnuts in halves and pieces, making them easy to add to salads, yogurt, or oatmeal. You can also find them in their trail mixes.
• Pumpkin Seeds: Also known as pepitas, pumpkin seeds are packed with nutrients like magnesium, zinc, and iron. Trader Joe's has both raw and roasted pumpkin seeds. They're great on their own or sprinkled on top of salads or soups. Roasting them brings out their nutty flavor.
• Chia Seeds: These tiny seeds are a great source of fiber and omega-3 fatty acids. Trader Joe's offers chia seeds in bulk, making them easy to add to smoothies, yogurt, or oatmeal. They can also be used to make chia seed pudding, a healthy and satisfying breakfast or snack.
• Trail Mixes: Trader Joe's has a variety of trail mixes, but be sure to read the labels carefully. Some trail mixes can be high in sugar and sodium. Look for trail mixes with a good balance of nuts, seeds, and dried fruit, and without added candy or chocolate.

Remember to practice portion control with nuts and seeds, as they are calorie-dense. A small handful is usually a sufficient serving size.

Fruits and Vegetables: Nature's Candy

Of course, fruits and veggies are always a fantastic choice for healthy snacking! Trader Joe's makes it easy to incorporate these into your diet with their fresh produce selection and convenient pre-cut options. Some of the best choices include:

• Fresh Fruit: Trader Joe's always has a great selection of seasonal fruits. Apples, bananas, berries, grapes, and oranges are all portable and easy to snack on. They're packed with vitamins, minerals, and fiber. Choose fruits that are in season for the best flavor and value.
• Fresh Vegetables: Baby carrots, celery sticks, cucumber slices, and bell pepper strips are all great options for snacking on the go. Pair them with hummus or guacamole for a more satisfying snack. Trader Joe's often has pre-cut vegetable trays, making it even easier to grab a healthy snack.
• Dried Fruit: Dried fruit can be a good option in moderation, but it's important to be aware of the sugar content. Trader Joe's has a variety of dried fruits, including mangoes, apricots, cranberries, and figs. Choose unsweetened varieties whenever possible. Dried fruit is a concentrated source of calories, so stick to a small portion.
• Freeze-Dried Fruit: Freeze-dried fruit is a great alternative to dried fruit. It's light, crunchy, and retains most of its nutrients. Trader Joe's has a variety of freeze-dried fruits, including strawberries, blueberries, and bananas. They're a great addition to yogurt, oatmeal, or trail mix.
• Avocados: Avocados are a healthy source of fats, fiber, and potassium. Trader Joe's has avocados year-round. Enjoy them mashed on toast, added to salads, or as a dip for vegetables.

To make snacking on fruits and veggies even easier, prep them ahead of time and store them in the fridge. This way, you'll have healthy options readily available when hunger strikes.

Yogurt and Dairy Alternatives: Creamy and Satisfying

Yogurt is a great source of protein and calcium, making it a satisfying and nutritious snack. Trader Joe's offers a variety of yogurt options, including Greek yogurt, Icelandic yogurt (Skyr), and plant-based yogurt alternatives. Here are some great choices:

• Greek Yogurt: Greek yogurt is higher in protein than regular yogurt, making it a great option for keeping you full and satisfied. Trader Joe's has plain Greek yogurt, as well as flavored varieties. Choose plain Greek yogurt and add your own toppings, such as fruit, nuts, and seeds, to control the sugar content.
• Icelandic Yogurt (Skyr): Skyr is similar to Greek yogurt but even thicker and creamier. It's also very high in protein. Trader Joe's has plain and flavored Skyr options. Again, opt for the plain variety and add your own toppings.
• Plant-Based Yogurt Alternatives: If you're dairy-free, Trader Joe's has a variety of plant-based yogurt alternatives made from soy, almond, coconut, or oat milk. Be sure to check the label for added sugar and protein content. Some plant-based yogurts can be lower in protein than dairy-based yogurts.
• Cheese Sticks/Snacks: Cheese is a good source of protein and calcium. Trader Joe's has a variety of cheese sticks and snacks, such as mozzarella sticks and cheddar cheese squares. Choose low-fat options to reduce your saturated fat intake.

Top your yogurt with berries, a sprinkle of nuts, or a drizzle of honey for a delicious and healthy snack.

Other Healthy Snack Options at Trader Joe's

Beyond the categories above, Trader Joe's has a plethora of other healthy snack options to explore. Here are a few more of my favorites:

• Edamame: Edamame is a great source of plant-based protein and fiber. Trader Joe's has both frozen and shelled edamame. Steam or microwave it for a quick and easy snack. Sprinkle with sea salt or chili flakes for added flavor.
• Seaweed Snacks: These crispy snacks are low in calories and a good source of iodine. Trader Joe's has a variety of flavored seaweed snacks, such as wasabi and sesame. They're a great alternative to chips.
• Popcorn: Air-popped popcorn is a whole-grain snack that's low in calories and high in fiber. Trader Joe's has a variety of popcorn options, including plain popcorn, kettle corn, and flavored popcorn. Choose plain popcorn and add your own seasonings, such as nutritional yeast or herbs, to control the sodium and sugar content.
• Rice Cakes: Rice cakes are a blank canvas for healthy toppings. Trader Joe's has plain and flavored rice cakes. Top them with avocado, hummus, or nut butter for a more satisfying snack.
• Hard-Boiled Eggs: Hard-boiled eggs are a great source of protein and choline. Trader Joe's sells pre-cooked hard-boiled eggs, making them a convenient snack on the go. Sprinkle with salt and pepper or everything bagel seasoning.

Tips for Healthy Snacking at Trader Joe's

• Read the labels carefully: Pay attention to the serving size, calories, fat, sugar, and sodium content. Compare different products to find the healthiest option.
• Choose whole, unprocessed foods whenever possible: Focus on fruits, vegetables, nuts, seeds, and whole grains.
• Avoid processed snacks with added sugar, unhealthy fats, and artificial ingredients: These snacks are often high in calories and low in nutrients.
• Practice portion control: Even healthy snacks can contribute to weight gain if you eat too much.
• Plan ahead: Keep healthy snacks on hand so you're not tempted to reach for unhealthy options when hunger strikes.
• Don't shop hungry: You're more likely to make unhealthy choices when you're hungry.

So, there you have it – my top picks for healthy snacks at Trader Joe's! With a little planning and label-reading, you can find plenty of delicious and nutritious options to keep you satisfied and on track with your health goals. Happy snacking!