7 Longevity Snacks to Power You Through the Day

Snacking doesn't have to derail your health goals. In fact, when chosen wisely, snacks can be a vital part of a longevity-focused, plant-based lifestyle.

The key? Opt for snacks that are nutrient-dense, satisfying, and support your overall well-being. Today’s newsletter includes 7 easy, plant-based snacks that align with longevity principles.

1. A Handful of Raw Nuts

Why: Nuts like almonds, walnuts, and pecans are rich in healthy fats, protein, and antioxidants. Regular consumption is linked to reduced risk of chronic diseases. ​

Tip: Stick to a small handful (about 28g) to keep portions in check.

Recipe Inspo: Feel Good Foodies’s Trail Mix

2. Roasted Chickpeas

Why: Chickpeas are a great source of plant-based protein and fiber, promoting satiety and digestive health.​

Tip: Try roasting them with your favorite spices for a crunchy, satisfying snack.

Recipe Inspo: Dr Vegan’s Tahini roasted chickpeas

@dr.vegan

Tahini Roasted Chickpeas | Recipe ⬇️ Ingredients 1 can of chickpeas 2 tbsp tahini 1/2 tsp garlic powder 1/2 tsp black pepper 1/2 tsp papr... See more

3. Dark Chocolate with Nuts and Berries

Why: Dark chocolate (70% cocoa or higher) is rich in flavonoids, which have antioxidant properties. Pairing it with nuts and berries adds healthy fats and additional antioxidants. ​

Tip: Enjoy a small piece of dark chocolate with a few nuts and berries for a sweet, healthful treat.

Recipe Inspo: Choc Berry Beauty Block

4. Greek-Style Plant-Based Yogurt with Berries

Why: Plant-based yogurts fortified with probiotics support gut health. Adding berries boosts antioxidant intake.​

Tip: Choose unsweetened varieties and add fresh berries for natural sweetness.​

Recipe Inspo: Vegan Berry Yogurt Bars

5. Almond Butter Chia Pudding

Why: Chia seeds are rich in fiber, omega-3 fatty acids, and plant-based protein, promoting satiety and supporting heart health. Almond butter adds healthy fats and a creamy texture, making this snack both satisfying and nutritious.​

Tip: Prepare in jars in advance and refrigerate overnight for a quick, grab-and-go option

Recipe Inspo: Almond Butter Chia Pudding

6. Veggie Sticks with Hummus

Why: Vegetables like carrots, cucumbers, and bell peppers are hydrating and rich in nutrients. Hummus adds protein and healthy fats.​

Tip: Prepare veggie sticks in advance for easy grab-and-go snacking.

7. Air-Popped Popcorn

Why: Popcorn is a whole grain that's low in calories and high in fiber, making it a satisfying snack.​

Tip: Skip the butter and salt; instead, season with herbs or nutritional yeast for flavor.

What’s Next?

I'm putting the finishing touches on the Essential Supplement Guide PDF you asked for—I’ll have it ready for you next week.

In our next newsletter, we're shifting gears to explore the key blood markers you should track on a plant-based diet—and how they can help you optimize your healthspan.

Until then, pick one new snack from today's list and give it a try. Your future self will thank you!

Eat better, snack smarter, live longer.
Live Better, Live Plant-Based 🌱

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