Confused about what constitutes a healthy snack? See what my healthy snacking formula is (from a registered dietitian) and how it can simplify your snacking game for good!
This post contains affiliate links, meaning if you click on one and make a purchase I may receive compensation, at no additional cost to you. Please see my policy page for full disclosure.
Snacking is something pretty much everyone does. If you only eat 3 meals a day, you’re most likely going to get hungry in between those 3-5 hour windows, depending on how you space out your meals. In fact, some people might only ‘snack’ throughout the day, having 5-6 mini-meals, or snacks, in place of eating 3 square meals.
Either way you choose to snack, it appears snacking is a part of the US diet as we know it. According to a 2014 Neilsen report, global snack sales totaled $374 billion annually. The main reasons for snacking include the obvious – to satisfy hunger between meals, to satisfy a craving and to provide nutrition. The top snacks in North America are chips, chocolate and cheese, according to the report with fruits coming in at #5 and vegetables being #8 in preference.
How and what we snack on can make a difference to our health; it can either help control appetite and provide a good source of nutrition, or it may contribute to extra calories with little to no nutritional benefits and weight gain. Being a fan of snacking myself, I also realize the responsibility to snack wisely. Yes, I said it – we must be responsible snackers! That is why I have come up with a ‘healthy snacking formula’.
My Healthy Snacking Formula
Basically, my healthy snacking formula is a way to help choose a better-for-you snack that is nourishing and filling. It’s simple and can be mixed and matched to meet your taste preferences a cravings at the time. The main focus of my healthy snacking formula is food groups, or macronutrients: plan your snack to include at least two macronutrients. What are macronutrients? There are 3 main macronutrients in our diets: carbohydrates, protein and fats.
Learn the simple method to a healthy snack with this dietitian's Healthy Snacking Formula! Share on XTo fit the formula, your snack could be any combination of the 3 macronutrients. For example: carbohydrate + protein, carbohydrate + fat or protein + fat. Some snacks might include a combo of all three, and that’s okay! Just be sure you’re getting in at least 2 of the 3.
A note on carbohydrates: when choosing carbs, try to choose whole grains, complex carbs or those that are a good source of fiber when possible, rather than refined carbohydrates. Complex carbs that are high in fiber (aim for 3+ grams) can help keep you fuller longer compared to their refined carbs counterparts. For example, choose 100% wheat bread over white bread or popcorn over potato chips.
Below are some of my favorite snack combos to keep me feeling full and satisfied. The first list is some simple combos to try at home, while the other is store-bought and on-the-go snacks.
Simple Homemade Snack Combos:
- Carb + Protein: Chocolate Banana Nut Energy Bites
- Protein + Fat: Chopped celery and 2 Tbsp nut butter
- Carb + Protein: Open-faced sandwich: 1 whole wheat bread slice with 1 slice deli turkey, 1 slice low-fat cheese and mustard)
- Carb + Protein: Greek yogurt with homemade granola
- Carb + Fat: Air popped popcorn sprinkled with grated parmesan cheese
- Carb + Protein: Fresh fruit with cottage cheese and cinnamon
- Protein + Fat: 1/2 cup Greek yogurt mixed with 1 Tbsp peanut butter sprinkled with cinnamon
- Carb + Protein: One 6-inch flour tortilla with 1/4 cup black beans and 2 tablespoons fresh salsa
- Carb + Fat: 1 slice whole grain toast topped with 1 Tbsp nut butter
- Carb + Protein: “Banana split”: sliced banana topped with Greek yogurt and 1 tablespoon chopped nuts
Store-Bought & On-the-Go snacks:
- SkinnyPop Popcorn + 1 oz almonds (or nut of choice)
- Larabar (choose the ones without added sugar)
- 1 oz Wonderful Pistachios + string cheese
- Rx Bars
- Nut + Fruit trail mix
- Starkist Chunk Light Tuna in Water pouch + whole grain crackers
- KIND Bars
- Sabra Classic Hummus with Pretzels
- Justin’s Almond Butter squeeze pack + an apple or banana
- siggi’s yogurt (they have drinkable options!)
The options are endless as to what you can create to fit my healthy snacking formula. There is room for all taste preferences, cravings, diet modifications and nutritional needs. Choose what work best for you when it comes to snacking, keepingmindful eating in mind (remember the responsible snacker part!).
For more snack ideas, head on over to my Free Resources page and download my 25 Healthy Snack Ideas printable!
Looking for more homemade snack recipes? See below for some yummy options!
Healthy “Ice Cream” Sandwiches
Chocolate Banana Nut Energy Bites
Grilled Apricots with Honey Whipped Cream
Peanut Butter & Jelly Energy Bites
Pumpkin Chocolate Chip Energy Bites
- Lunch Ideas for Busy Moms - July 10, 2024
- Why Sharing Mealtime Responsibility with Your Kids is a Game-Changer - June 20, 2024
- 10 Best Bedtime Snacks for Kids - June 5, 2024
