Stress is an unfortunate part of our lives. And while there are many ways to tackle stress – from exercise and meditation to therapy and medication – there is also a simple solution that can provide quick relief: snack.

But not just any snack will do. The stress-relieving snack in every pantry is one that is packed with healthy ingredients that nourish the body and mind while also satisfying cravings and promoting relaxation.

Here are some of the best snacks to keep on hand when stress strikes:.

1. Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats, protein, and fiber, all of which can promote feelings of fullness and satisfaction.

They are also rich in vitamins and minerals like magnesium, a mineral that can help regulate stress levels by promoting relaxation and calming the nervous system.

Some of the best nuts and seeds to snack on when stressed include almonds, walnuts, pumpkin seeds, and sunflower seeds. These can be enjoyed alone as a snack or added to yogurt, smoothies, salads, or trail mix for a nutritious boost.

2. Dark Chocolate

It’s no secret that chocolate is a mood booster, but not all chocolate is created equal. Dark chocolate, specifically those with at least 70% cocoa, is packed with antioxidants that can reduce inflammation and improve heart health.

It’s also a rich source of magnesium, which can help regulate stress levels.

When selecting dark chocolate, be mindful of added sugars and stick to high-quality, organic brands. Enjoy a small square after a meal or pair it with nuts or fruit for a more satisfying snack.

3. Fruits and Vegetables

Fruits and vegetables are nutrient-dense and excellent sources of vitamins, minerals, and antioxidants that can promote overall health and well-being. They are also hydrating and can help to reduce inflammation, a common side effect of stress.

Some of the best fruits and vegetables to snack on when stressed include berries, citrus fruits, leafy greens, and cruciferous vegetables like broccoli and cauliflower.

Enjoy these in their raw form as a snack or incorporate them into meals like smoothies, salads, or stir-frys.

4. Herbal Teas

Herbal teas are a soothing and calming way to reduce stress and promote relaxation. The act of brewing and sipping tea can be meditative and help to slow down the mind and body.

Some of the best herbal teas to enjoy when stressed include chamomile, lavender, lemon balm, and valerian root. These can be enjoyed hot or iced and sweetened with honey or stevia if desired.

5. Yogurt and Kefir

Yogurt and kefir are fermented dairy products that are rich in probiotics, which can help to improve gut health and reduce inflammation.

They are also excellent sources of protein, calcium, and vitamin D, all of which promote overall health and well-being.

When selecting yogurt and kefir, be mindful of added sugars and choose plain, unsweetened varieties. These can be enjoyed alone as a snack or topped with fruit, nuts, or seeds for added nutrition and flavor.

6. Popcorn

Popcorn is a satisfying and low-calorie snack that can be enjoyed in moderation when stressed. It is a good source of whole grains, fiber, and antioxidants, all of which can promote overall health and well-being.

When selecting popcorn, stick to air-popped or stove-top popped varieties and avoid those that are pre-packaged with added oils and flavors. Enjoy plain or season with herbs and spices for added flavor.

7. Hummus and Vegetables

Hummus is a delicious and nutritious dip made from chickpeas, tahini, lemon juice, and other flavorful ingredients. It is a rich source of fiber, protein, and healthy fats, all of which can promote feelings of fullness and satisfaction.

Paired with vegetables like carrots, cucumbers, or bell peppers, hummus makes for a satisfying and stress-reducing snack that is packed with nutrition and flavor.

8. Rice Cakes and Nut Butter

Rice cakes are a low-calorie and gluten-free snack that can be enjoyed by themselves or paired with toppings like nut butter.

Nut butter is a rich source of healthy fats, protein, and fiber, all of which can promote feelings of fullness and satisfaction.

When selecting nut butter, look for those that are minimally processed and made with simple ingredients like nuts and salt. Enjoy creamy or crunchy varieties spread on rice cakes for a satisfying and stress-reducing snack.

9. Trail Mix

Trail mix is a convenient and portable snack that can be customized to individual tastes and preferences. It typically consists of a mix of nuts, seeds, dried fruit, and sometimes chocolate or other additions.

When selecting trail mix, be mindful of added sugars and stick to those that are made with simple, nutritious ingredients.

Create your own mix with ingredients like almonds, pumpkin seeds, goji berries, and dark chocolate for a stress-reducing snack that satisfies cravings and promotes relaxation.

10. Whole Grain Crackers and Cheese

Whole grain crackers are a delicious and nutritious snack that can be paired with cheese for added protein and flavor. Cheese is a rich source of calcium and vitamin D, both of which promote bone health and overall well-being.

When selecting crackers and cheese, look for those that are made with simple ingredients and avoid those that are highly processed or contain added sugars.

Enjoy with a few crackers and a small amount of cheese for a stress-reducing snack that satisfies cravings and promotes relaxation.

The Bottom Line

Stress is an unfortunately inevitable part of our lives, but it doesn’t have to take over. By snacking on healthy foods that nourish the body and mind, we can reduce stress levels and promote relaxation and well-being.

Keep these stress-relieving snacks in your pantry for easy and convenient access when you need them most. And remember, a healthy snack is just one part of a comprehensive approach to managing stress and promoting overall health and well-being.