Snack Ideas

Karley here. Worley Nutrition Group’s Dietetic Intern. Today we are going to focus on SNACKS.

Snacks are an important part of a balanced diet. They can help us ensure that we are adequately fueling our bodies and maintaining balanced blood sugar levels. To make sure we are eating consistently throughout the day, it is important to eat every 2-4 hours. If you know that there will be more than 3-4 hours between your meals, this is where snacks come into play! 

Not only are the timing of snacks important, but the content of the snack is important as well. The goal of a snack is to keep us fueled and satisfied between meals. To achieve this, there should be at least 2 different components to your snack. What do we mean by components? Nutrients. See below:

• Carbohydrate: crackers, breads, rice, pasta, granolas, chips

• Protein: animal or plant-based (nuts, beans, tofu, soy, edamame)

• Fat: sauces, dips, oils, butter, seeds/nuts, avocado, dairy products (if not low-fat)

• Fiber: fruit or vegetable, whole grains

Whether it be a protein and a fiber or a fat and a carbohydrate, this will ensure that you are satisfied and that your blood sugar remains balanced. Here are some examples: 

• Apple slices (fiber) + peanut butter (fat or protein)

• Whole grain crackers (carbohydrate or fiber) + cheese (fat or protein)

• Greek yogurt (protein) + berries (fiber) + granola (carbohydrate)

• Cottage cheese (protein or fat) + pineapple (fiber) 

• Popcorn (carbohydrate or fiber) + pistachios (protein)

• Toast (carbohydrate) + avocado (fat)

• Almonds (protein) + dark chocolate (carbohydrate or fat)

The possibilities are endless when it comes to balanced snack options. Mix and match your favorite proteins, fiber, carbohydrates and fats for the perfect pick-me-up between meals. If you want a more detailed list of options (including some of our fave brands), reply with SNACK LIST. 

Stay tuned next week on some of our favorite grab-and-go protein bars. 

Happy snacking!