Snacking is an important part of keeping our bodies fueled throughout the day. As discussed in Snacking Tips for the Whole Family, choosing a snack that will keep you full and satisfied is important but maybe you don’t know what that means. What is a healthy snack made up of? Healthy satisfying snacks consist of protein, healthy fats and fiber. I will not only provide you with suggestions for snack ideas but I will also give you the tools you need to create healthy snacks on your own. Let’s start by breaking down each macronutrient that is important to have in your snack.
Protein
Protein is a macronutrients made up of amino acids, some of those being “essential amino acids” which must come from food sources. Protein has many important roles in the body including rebuilding tissues and cells, producing hormones and of course providing the body with energy. The recommended intake of protein per day for the general population is .8grams/kg/day. This recommendation can change if you have specific health conditions such as Chronic Kidney disease, wound healing, or increased physical activity level. Be sure to ask your registered dietitian for your individualized needs. Protein can come from both animal and plant sources. When combining snacks here are protein rich foods to consider incorporating in your snack.
- nuts/seeds
- Meat
- Cheese
- Yogurt
- Edamame
- Tuna
- Fish
- Eggs
- Hummus
- Beans
- Lentils
Fiber
Fiber is a carbohydrate that is not digested in the body. Fiber plays an important role in keeping us full, improving gastrointestinal health and decreasing cholesterol levels. It is recommended by the American Heart Association to consume 25-30 grams of fiber daily. Many Americans do not consume the recommended amount of fiber each day. According to an article published by Harvard Health, on average, American adults consume 10-15 grams of fiber per day. Incorporating fiber into snack time is a great way to start increasing your daily fiber intake. When creating a snack, consider adding one of these fiber rich foods. You may notice that some items in this list are also on the list of protein rich foods! Some plant based sources of protein are also a great source of fiber
Whole fruit
Vegetables
Brown rice
Beans
Lentils
Oatmeal
Granola
Whole wheat english muffin
Whole wheat Bread/toast
Healthy Fats
- Fat is a calorie dense macronutrient important to human health. Fat not only provides the body with a rich source of calories, it is also important for helping with the absorption of fat soluble vitamins A, D, E, and K, helps create hormones, helps create cell walls and insulate and protect our organs. During snack time, fats are important for keeping you full by slowing the transit of food through the body. Consuming healthy fats in the place of saturated and trans fats is important for maintaining good cholesterol levels. It is recommended for daily fat consumption to be around 20-35% of your total daily calories. For someone eating 2000 calories each day, this is 400-700 calories from fat (about 44-77grams of fat). It is recommended that saturated fat intake be less than 10% of your total calories for the day. Using the 2000 calorie intake again, that is about 200 calories (22 grams of fat). Sources of healthy fats to incorporate into snack time are listed below. Like the other categories, you may see repeats as many items are great sources of both protein and fat. You may also notice that some of the fats listed are not necessarily something you could serve on your plate, fats often come into play when cooking/preparing foods.
- Nuts/seeds
- Nut butter
- Olive oil
- Avocado/avocado oil
- Chia seeds
- Flaxseed
- Salmon
You now have the tools you need to create your own snacks. When you are choosing snack combinations select something from each section, protein, fiber and fat. This will create a complete snack that is satisfying and will keep you full for longer. Now, if every single snack throughout the day is not perfectly balanced, do not worry. Enjoy a serving of what you are craving and move on with your day. Balance is key here, you may have one snack during the day that contains protein, healthy fat and fiber, but later in the day you may enjoy some chocolate, this is completely fine! Flexibility is very important, avoiding rigid rules around what you can and cannot have to eat.
Convenient/pre-made snacks
You may have days when you are on the go and putting together homemade snacks is not an option. There are pre-packaged snacks you can purchase for quick grab and go snacks. Pre-packaged snacks typically get a bad reputation but they can be an easy option for the whole family. This allows you to have pre-portioned nutritious snacks ready to go all the time. Having snack choices ready to grab is great, especially during the summer when children are home from school. Healthy snacking does not need to be difficult or time consuming.
- Larabar
- Roasted Chickpeas
- Trail mix
- fruit cups (in 100% juice or no sugar added)
- Popcorn
- Peanut butter or almond butter
- Fresh fruit
- Fresh vegetable
Snack ideas
- Apples and nut butter
- Whole wheat crackers with hummus, guacamole or cheese
- Yogurt with berries and granola
- Cottage cheese with pears or peaches
- Almonds with dark chocolate and dried cherries
- Vegetables with hummus
- Banana Oatmeal Bars
- Celery with nut butter
- Hard boiled egg with red peppers
- Homemade frozen fruit and yogurt popsicle
- Homemade no bake energy bites
- Chocolate banana popsicle
- Chocolate Banana Ice Cream
- Toast with avocado and tomato slices
- Rice cake with nut butter and sliced fruit