The Summer means outdoor fun – long drives, picnics, trekking, long walks, playgrounds, and sports. All of these fun activities come with a big question – If you have Fatty Liver (NAFLD/NASH) what would you eat or drink when out having fun? Here are 5 brilliant snack ideas that I learned on my journey to fatty liver and some of them do not take a lot of preparation at home.
#1. Home Cooked Veggie Chips – An Easy Fatty Liver Snack Idea
Preparing home-cooked chips takes a little bit of preparation, however, the results are well worth the weight. Here is what you need:
- Veggies you can use: Beetroots, carrots, potatoes (sparingly), eggplant, Ziti, Zucchini, Mushrooms
- Tool: Mandoline [#link] or knife
- Oil: Olive or Avocado oil
- Spices: mango powder, salt (must), cayenne pepper, paprika (or any other spice you prefer)
Recipe: Slice them up using the mandoline or the knife. Sprinkle a few drops of the liver-friendly oil, sprinkle in the spices and gently mix so that the chips do not break up.
Pro-Tip: Do not let them overlap when putting them in microvave
Put them on a microwave-safe plate, make sure they do not overlap, and heat for 1.5 – 2 minutes for a nice crisp. Turn the chips over and cook for another 1 – 1.5 minutes until crispy.
Your fatty-liver-friendly chips are ready.
Pro-Tip: You can try these without the oil too! Texture is a little chewey, still fun.
#2. Yogurt – Underappreciated NAFLD Snack
Must Read: Can I Reverse My Fattty Liver?
Please note: When I refer to yogurt here, I mean only the plain – “no sugar added” kind, preferably low fat.
You may not consider it, but yogurt can be a great snack. Along with the liver benefits of dairy, yogurt also helps the gut bacteria helping with digestion.
Carry yogurt and berries separately with you on your fun trip and mix them up when in the mood for a snack.
Pro-tip: Yogurt when eaten with fresh fruit like blueberries, strawberries or apples can pack quite a nutritional punch.
Other cool ways to enjoy yogurt
- Spice it up with salt (yes, I love this one!) and other spices/herbs (tip: try cumin powder)
- Sweeten it with a liver-friendly sugar substitute
- Make a fruit smoothie
#3. Fruit slices With Peanut Butter – Surprising Fatty Liver Snack Idea
Must read: Fatty Liver Diet After Holidays
What?? This one surprised me a lot but then I love peanuts so it was worth a try. And it was yummy. I have to tell you though that it doesn’t work with all fruits. The fruits I enjoyed this idea with are apples and pears.
Pro-Tip: Make sure that the peanut butter you use is made of 100% peanuts with no added oils or other artificial ingredients.
#4. Nuts and Seeds – Universal Fatty Liver Snack Idea
These are my go-to snacks. Salty pistachios, roasted sunflower seeds, roasted watermelon seeds, hemp hearts, and walnuts are some of my favorites to snack on. Only raw or roasted, please.
Pro-tip: Use hemp hearts and flaxseed powder in your smoothies for additonal liver-benefit.
Please note: It is easy to over-eat the nuts and seeds, and it may be ok to do so once in a while. Regularly though, consume in moderation. They are still better than the junk out there in the name of snacks, but there is always a point where the bad starts outweighing the benefits.
Please note: Pay special attention to how the nuts are cooked. Raw and roasted are fine, but the fried ones or the oil-sprinkled ones are to be avoided irrespective of which oil they got fried with.
#5. Fruit and Protein Bars – The Right Kind Can Be Great
Read Also: Should I Avoid Eggs For Fatty Liver?
Ever heard of Dieting Fatigue? – yes it’s real! Basically, dieting always takes a toll and hence, eventually, you get fatigued and stray from the course. This is where this snacking idea comes in super handy. While most of these bars are full of sugar and additives, over the years I have found a few that are a little better.
Pro-Tip: Keep in a lookout for the right kind of protein and fruit bars. Make sure there are no added sugars and keep an eye on the ingredients list. Use sparingly.
I will be honest with you, I use these snacks very sparingly, only when the other top 4 choices are not available or I need a break from my diet. Especially on sports days when I am playing a sport for hours and need a quick snack to keep myself going.
Below are a few of my recommendations:
Kind Strawberry Apple Cherry Chia Bar (Available At Amazon)
This sugar-free (0gm added sugar), gluten-free, and fat-free treat is my favorite. Tastes yummy and only contains fruits and seeds and no other additives. Buy At Amazon
Remember, moderation is the key because the overall sugar content is still fairly high. I wouldn’t eat more than 1 per week.
Please note: If you have diabetes, I wouldn’t recommend this at all. All links may be affiliate links.
That’s it. Apple + Fig Fruit Bar (Available At Amazon)
This 100% all-natural bar has a lot of taste and nutrition packed into it without any artificial ingredients or preservatives. With only 10g sugar (0 added sugar), this is a decent alternative to beat the dieting fatigue . (Get in on Amazon)
Again, let me remind you that moderation is key with these bars and I wouldn’t recommend having more than 1 per week.
Please note: If you have diabetes, I wouldn’t recommend this at all.
RXBAR Protein Bars (Available On Amazon)
I am split on recommending these. I got to try them when my local Costco had a deal and I liked them. Total calories and sugars are high for my comfort level, however, I would say this – Among all the protein bars available on the market, these seem to be the most liver-friendly. (Get them on Amazon)
I like the fact that they do not have additives (at least on the label) and that they have 12g of protein.
Note: Use at your discretion.
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