#Dietitianapproved Snacks

Should I be snacking?

And if so, what should I eat?

Snacking can be a very confusing topic for people. Knowing if and when you should be snacking is a very individualized question that will be covered in the future, but let’s focus on with 3 main key points:

1. Only have a snack when you feel true hunger. You don’t need a snack when you’re bored, stressed, anxious, tired, or because it’s 8:00 pm and you’re watching Netflix.

2. Use your snacks as an opportunity to fill in the nutritional gaps that you might be missing from your meals

3. Eat real food whenever possible but don’t worry about being perfect. Most convenience bars and shakes are full of added sugars and preservatives that our bodies don’t need.

Now that we know what we’re looking for in a snack, here are my suggestions. Feel free to comment with your favorites!

1. 1 Cup Plain Whole Milk Yogurt and Berries 

I love this combination because it has no added sugar and you get the perfect combo of carbs+protein+fat for satiety!

2. Fruit + Protein

Feel free to get creative here! Some of my favorite proteins to pair with my fruit are nuts, nut butters, a hard boiled egg, string cheese, or beef jerky

3. Oven roasted chickpeas

Toss 1 can of rinsed chickpeas in olive oil and season to your preference. Roast on a baking sheet for 30-40 minutes at 450 degrees or until browned and crunchy. I have several recipes pinned on my Pinterest to give you lots of creative ideas for sweet or savory roasted chickpeas.  

4. Granola/Protein Bars

Sometimes you just need something quick for on the go. These are a few of my favorite brands: 

5. ¼ Cup Nuts + 2 Tablespoons Dark Chocolate Chips

Protein + fiber + antioxidants = healthy snack that curbs the sweet-tooth.   

6. Any Vegetables

I know, I know…cliche dietitian suggestion but you need your vegetables! It’s not enough to just eat vegetables at dinner, we need them at meals and snacks to help get our recommended 5-7 servings of fruits and vegetables per day. Feel free to dip your vegetables in hummus, guacamole, or a good quality salad dressing (i.e. homemade or full-fat store bought dressing with a short ingredient list)

7. Sunflower Seeds

These seeds are a great source of healthy fats that will keep you full for hours. I highly recommend buying these seeds in the shell so you eat them slower. They’re a great option if you’re used to snacking on chips in the evening while watching TV. They’ll not only be a healthier option, but you’ll also take longer to eat them.

8. Beef Jerky

Nothing beats a high protein snack that is shelf stable for snacking on the go. I prefer brands made from grass-fed cows for maximum nutrition. Here’s a few of my favorite brands:

There’s also some great, quality store brands such as: Target Simply Balanced and Kroger Simple Truth Organic

9. Classic No Bake Energy Bites:

These bite size bars take less than 15 minutes to make and you’ll have a healthy snack to grab on the go all week! 

I hope this post has inspired you to add some new foods to your snack rotation. I realize that some of these snacks may take a little more time and planning to enjoy them when you need them.

That’s why I recommend you prep some of these snacks ahead of time on the weekends or the night before. Rarely do we feel like prepping snacks when we’re already hungry. What you want to do is make the healthy snack the convenient choice in the moment.

Comment below with some of your go-to snacks to inspire others reading this post!

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