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How to Build a Nutritious Snack

Updated: Jan 6, 2023



“Snacks are not just for kids! Adding in a nutritious snack or two during the day can help satisfy hunger in between meals and can even help you progress towards your weight or nutrition goals!”

Have you ever felt yourself HANGRY (hungry + angry) when you finally get to mealtime? I know I have. Even if you eat lunch at 12pm and dinner at 6pm, that is still a long time to go without eating! In turn, this can affect portion sizes, eating speed, nutrition choices, blood sugar regulation, and much more by the time you get to mealtime! If you find yourself struggling to feel in control at meals, why not consider throwing in a balanced snack between meals? To me, a balanced snack includes protein, fiber, and some sort of healthy fat, but here are some additional tips to help you structure your snack time like a rockstar!


1. Build Your Own: Make your own trail mix with unsalted nuts and add-ins such as seeds, dried fruit, popcorn, or a sprinkle of dark chocolate chips.


2. Prep Ahead: Portion snack foods into baggies or containers when you get home from the store so they’re ready to grab-n-go when you need them.


3. Make It a Combo: Combine food groups for a satisfying snack (protein + fiber)—yogurt and berries, apple with peanut butter, whole-grain crackers with turkey and avocado.


4. Eat Vibrant Veggies: Spice up raw vegetables with dips. Try carrots, or cucumbers in hummus, tzatziki, or guacamole.


5. Snack on The Go: Bring ready-to-eat snacks when you’re out. A banana, yogurt (in cooler), or baby carrots are easy to bring along.



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