By: Heather Noble, RD
When choosing snacks:
- Aim to pair a source of protein (approx. 20-25g) with complex carbohydrates (whole grains & carbohydrates that are higher in fiber and lower in added sugars).
- It is also okay to enjoy something sweet for a snack (ice cream, chocolate, cookies)- however, these alone will not fill you up for very long and are low in nutrient density. Aim to still have a carb+ protein snack, and then your treat afterwards!
- Aim to have snacks in between your meals and before bed. Eating frequently (every 2-3 hours) can help increase your metabolism, increase satiety, meet your energy needs, help maintain energy levels throughout the day and help with portion control.
Healthy snack ideas:
- Grapes and cheese
- Whole wheat pita and hummus and veggies
- Crackers and cheese
- Avocado toast w egg
- Trail mix (can add roasted lentils, chickpeas, dried fruit etc.)
- Smooth cottage cheese with nuts
- Greek yogurt and granola
- Homemade muffins with slice of cheese
- Protein bar
- Apple or banana with peanut/nut butter
- Dried fruit with nuts/seeds
- Fruit smoothie (with source of protein- Greek yogurt, peanut butter, protein powder)
- Tuna salad and whole grain crackers
- Cottage cheese and berries
- Hard boiled eggs and regular yogurt
- Homemade Egg bites and yogurt
- Whole grain crackers and cream cheese
- Small tortilla wrap with ham and cheese
- Homemade oat/bran muffins with raw veggies
- Avocado toast w egg
- Half or whole sandwich (cheese, hummus, cold cuts, lettuce, tomato)
- Tortilla with hummus
- Sweet potato and fried egg
