Order by December 13th to get your order before Christmas! Shop Now
Shop by Category
Get clinically proven results for your hair, skin, nails, joints and gut with collagen. Packed with powerful ingredients and offered in versatile powders, capsules or gummies.
Discover superfood protein powders with easy-to-digest ingredients, designed to help you support your metabolism, build lean muscle and be greater than your goals.
Shop Probiotics & Digestion
Put your gut health first. Our powerful probiotics, enzymes and supplements are designed to promote gut health and comfort, healthy digestive function and immune system support.
Shop Vitamins & Minerals
Designed to fill the gaps left by modern diets, our superfood formulas combine ancient techniques like fermentation with clinically proven ingredients for results you can really feel.
Explore targeted benefits like building a healthy immune defense, or overall benefits for a healthy life, from history’s most powerful superfood ingredients.
Shop Organic SuperGreens
From clean energy and detox and digestion support to gut health and whole-body balance – our Organic SuperGreens products give you the benefits of juicing without the hassle.
Save on intentionally paired supplements to help you achieve your goals. Whether you’re just getting started or well on your wellness journey, there’s a bundle for you.
Ancient Nutrition is driven by our mission to bring history’s most powerful superfoods to the world with a steadfast commitment to restoring our farmlands and healing our planet through regenerative farming.
10 Snack Swaps to Knock 300+ Calories Off of Your Day
By Christine Ruggeri
April 12, 2021
We all love snacking. It gets us from one meal to the next, while helping us to maintain healthy energy levels. But snacking can contribute greatly to overdoing it on calorie intake. With some simple packaged snacks running hundreds of calories, it’s easy to lose track of how much you’re actually consuming in a day.
Just making some healthy snack swaps throughout the day can help you to knock off 300+ calories. Skip the sugary, processed and nutrient-lacking snacks for those that will not only help you to maintain a healthy weight, but will contribute to your overall wellness with vital nutrients.
If you’re craving a crunchy snack, opt for fresh veggie sticks, like carrots, peppers and cucumbers instead of high-calorie, processed potato chips. A small bag of chips contains about 160 calories, plus refined carbohydrates and very few (if any) nutrients. And let's be honest: A lot of us have much more than than one serving!
A cup of sliced bell peppers, on the other hand, has about 39 calories, plus it’s high in fiber, vitamin C and vitamin A. To snack on raw veggies, simply slice them and eat them plain or dipped in hummus for an extra boost of protein.
Although dried fruit is made of, well, fruit, it’s dehydrated and energy-dense, which makes it really easy to eat way too much in one sitting without even realizing how many calories you’re consuming. A half cup of dried apricot runs about 156 calories, for example, while a half cup of fresh apricot halves contains only 38 calories. Fresh fruits contain more water, so they are usually more filling too.
Raw yogurt from sheep or goats is easier on the digestive system than cow’s milk and it contains a wealth of important vitamins, minerals and healthy fats. If you don’t have access to raw yogurt, organic yogurt from grass-fed animals works, too.
What you want to avoid is conventional flavored yogurts that are processed and contain additives. Just adding in the sugary flavor will increase the calorie content too, usually by at least 50 calories per serving.
Looking to add something crunchy to your yogurt? Skip the high-calorie granola and go for chia and flax seeds instead. You’ll get the same bite, while limiting the calorie count. A serving of granola (just over ½ cup) is somewhere around 210 calories, while a tablespoon each of both chia and flax seeds contain a total of 110 calories — plus omega-3 fats, protein, fiber, calcium and magnesium.
If you’re having a yogurt parfait snack, simply sprinkle the seeds on top in place of granola. You can add fresh fruit and cinnamon for flavor.
Do you crave something sweet and bubbly in between meals? Drinking soda can increase your daily calorie intake by a whole lot. A bottle of soda runs about 200 calories and it’s loaded with artificial flavors and sugar. Even diet sodas are made with artificial sweeteners that come with a slew of potential side effects.
To please your bubble craving, opt for seltzer. It comes in different flavors or you can go for the unflavored option and add lemon, lime, cucumber or fruit.
It’s no secret that milk-based coffee drinks, like lattes, can be loaded with calories. For your morning or afternoon pick-me-up, opt for an Americano instead. The Americano is made with a shot of espresso (like a latte) and water, in lieu of milk.
You’re saving 150–200 calories (or more) this way. You can add in a splash of milk if you prefer a creamier flavor and it’ll still be much lower in calories.
Your after dinner treat doesn’t need to be high in calories. Dark chocolate is brimming with antioxidants and polyphenols, making it a healthier option than processed and sugary baked goods.
Two pieces of a good quality dark chocolate contains about 90 calories, while two homemade chocolate chip cookies run about 160 calories.
Apple slices make for an excellent surface area for spreading nut butter. They are crunchy and sweet, and much lower in calories than packaged crackers. A medium apple has about 95 calories, while 10 crackers contain roughly 160 calories. Plus, an apple is a more nutrient-dense option, with fiber, vitamin C and potassium.
To use sliced apple as a snack, simply cut it and spread a good quality nut butter on top of each piece. You can also add coconut flakes, cinnamon or a drizzle of honey for a more filling snack.
A large hard-boiled egg contains about 78 calories, plus it’s a great source of protein, selenium and B vitamins. With cold cuts, on the other hand, one slice of deli turkey contains about 30 calories and a slice of ham contains 60 calories. Most people end up eating 3–5 slices of cold cuts, or more, which can certainly add up. Plus, deli meats are very high in sodium and additives.
For a high-protein snack, opt for 1–2 hard-boiled eggs instead. They are nutritious and filling. You can add a touch of salt for flavor.
One slice of a good quality sprouted bread has about 80 calories, while offering fiber and protein. A small package of pretzels contains about 110 calories, depending on the brand, and offers very little fiber or any other nutrient. Plus, they are generally covered in salt and higher in sodium, and they aren’t very filling unless dipped into hummus, peanut butter or another type of high calorie dip.
As a snack, spread avocado, hummus or a good quality grass-fed butter on sprouted bread. You can also toast it and eat it plain.