A Quick Guide to Healthy Snack Prep
We’ve all felt the 3:00 post-lunch slump—tired, hungry, counting down the minutes until dinnertime. When hunger strikes, it’s easy to reach for something quick to tide you over. A candy bar. A bag of chips. A box of crackers. But mindless snacking does little to keep us full and usually leads to overconsuming a bunch of empty calories.
Understanding how to snack strategically will help you make healthier choices and be prepared
when your stomach starts to growl in between meals. Let’s start with the basics:
A healthy snack will provide a boost of energy and curb hunger by keeping you fuller longer.
The best snack choices contain a mix of protein, fiber and fat. Choose one item from each category next time
you’re feeling hungry (starred items span multiple categories).
Protein
- Lean deli meat
- Chicken breast
- Low fat cheese
- Greek yogurt
- Hard boiled egg
- Hummus
- Protein powder
Fiber
- Apples
- Bananas
- Strawberries
- Raspberries
- Dried fruits
- Whole wheat bread
- Whole grain crackers
- Carrots
- Kale
- Green bell pepper
- Celery
- Light popcorn
Fat
- Peanut/almond butter*
- Ground flax seed
- Avocado
- Sunflower seeds
- Almonds
- Pistachios*
- Walnuts
- Cashews
Snacking Challenges & How to Solve Them
Part of why we get into an unhealthy snacking rut is a lack of time and resources. We’re hungry and we want something now. In the moment, anything will do. Break that cycle with these tips for overcoming common challenges:
Healthy options are not available at school/work
Solution: Plan your snacks in advance and bring them with you to school or work.
No time to make snacks in the morning
Solution: Spend some time on your day off preparing snacks for the week. Portion your snacks into containers to help control intake.
Always on the go, no time to stop and eat
Solution: Pack non-refrigerated snacks to take with you that don’t require any prep work to enjoy.
Not sure what to make & take
Solution: Knowing what to reach for will help you put together a fast snack in a pinch. Try different combinations and discover which snacks you like best.
Healthy Combinations
Switch up your snack routine with these healthy combos:
Banana + peanut butter + whole wheat toast
Egg + avocado + whole wheat toast
Carrots + hummus + pita chips
Blueberries + greek yogurt + granola
Apple + cheese + almonds
Deli meat + cheese + whole grain crackers
Celery + peanut butter + dried cranberries
