Have you ever felt guilty reaching for a snack? Or maybe you’ve been told that snacking is bad for you. As a Registered Dietitian, I’m going to break down why snacking can be a part of a healthy diet, how to create the perfect healthy snack, and easy snacks to grab when you’re on the go.
Research shows that more than 90% of all Americans eat one to three daily snacks and most Americans consume an average of about 400-500 calories in snacks per day. Snacking accounts for 20% of daily calorie intake, yet the most popular snack foods aren’t always the healthiest. When you think of snacks, things like chips, cookies, crackers, or candy may come to mind. Although you don’t need to avoid these foods completely, there are better options that will keep you full and provide sustainable energy for your body and mind.
Snack Power Combo
As an RD, I always recommend creating a snack combo by pairing carbohydrate-rich foods (fruit, grains, dairy), with protein-rich foods (like nuts, seeds, and meat). This powerhouse combination of foods not only takes longer to digest compared to typical refined snacks, like chips or crackers, it keeps you satisfied for longer, and helps to maintain healthy blood sugar levels so you can prevent that late afternoon crash. Snacking can also be a quick and healthy way to squeeze in extra nutrients like protein and essential vitamins that you may not be able to fit in with 3 meals.
However, here is where snacking can cause problems – It can be all too easy to open a box of crackers or bag of pretzels and before you know it, you’ve consumed half the bag. These salty snacks are filled with salt, oils, and processed ingredients that keep you wanting more. Be sure to read nutrition labels and avoid foods with a laundry list of ingredients or ingredients you don’t recognize. You can portion out snacks, like nuts or crackers, ahead of time by measuring and storing in reusable snack bags or into a bowl or plate instead of eating right from the bag. And remember, when you’re craving a carb-heavy snack, pair it with a protein for extra staying power. Here are some ideas of healthy snack pairings.
Healthy Snack Ideas:
- Plain Greek yogurt with fruit and nut butter
- Sliced apple and cheese
- Hummus and cucumber slices
- Guacamole with bell peppers
- Cottage cheese with pineapple
- Whole grain crackers and peanut butter
- Banana with almonds or almond butter
- Pretzels with hummus
- Chia seed pudding with berries
- Tuna salad with crackers
- Smoked salmon with cucumber slices
- Turkey slices with melon
- Energy bites
Healthy Pantry Staples
Life can get so busy and you may feel like you’re constantly running around trying to accomplish all of your daily tasks, leaving little time to prep healthy meals and snacks. It can be helpful to keep your pantry stocked with a few staples that are quick and easy. Here are some of my go-to foods to keep on hand so you can have healthy snacks ready to grab on your way out the door, whether you’re heading to work, running errands, or picking up the kids from school.
- Frozen, fresh, and canned fruit (be sure to avoid added sugars and oils)
- Freeze dried or dried fruit (look for single ingredient brands, like these freeze-dried strawberries)
- Grab and go fruits like bananas, apples, and grapes
- Beet jerky (Chomps are a convenient and healthy option)
- Canned tuna or salmon
- Nuts (you can buy pre-portioned for easy grab and go)
- Seeds (chia, flax, and pumpkin)
- Nut or seed butter (look for ones with no added oil or sugar)
- Plain Greek yogurt
- Veggies (wash and slice ahead)
- Pre portioned guacamole and hummus
- Crackers (Simple Mills and Mary’s are my go-tos)
- Snack bars (RX Bars and Larabars are great because they contain simple ingredients without all of the junk and added sugars)
Healthy Snacks For Traveling
If you’re on the go, whether traveling by car or spending time at an airport, it’s easy to be tempted by the plethora of highly processed snacks, but these foods will leave you with a sugar crash and may cause more cravings. Try to avoid grabbing the cheesy chips or sugary donuts and look for these filling snacks when you’re out and about.
- Snack bars (RX Bars and Larabars are great options)
- Nuts – look for pre-portioned bags to avoid overconsumption
- Chomp sticks or beef jerky
- Hard-boiled eggs (you can typically find them at convenience stores or at airports in the refrigerated section)
- Grab and go fruit (apple, banana, grapes) – pair with string cheese or nuts
- Egg bites
- Freeze-dried or dried fruit
- Yogurt parfait
- Chickpea snacks
Snacking throughout the day can be a great way to stay full and satisfied, fit in extra nutrients, and prevent feeling ravenous come meal-time. If you have healthy snacks on hand it will make it easier to grab something quick when you’re on the go. Pair carbohydrates with protein for the perfect power snack combo to keep you full and energized to tackle your day.