How To Build Healthy Snacks (and Balanced Snack Ideas From A Dietitian)!

Is snacking healthy?

As a Registered Dietitian, food is my love language. I am a firm believer that food is fuel, and snacks are not only important but NECESSARY for many of us.

However, in the vast world of Google, there's some debate about whether snacking is a healthy habit. My perspective? Yes! But also… it depends!

Like with almost everything in nutrition, whether you include snacks or not depends on you and your unique body. The un-glamourous truth is that we will all respond differently to different styles of eating.

But in general, I consider snacking to be a healthy habit because:

• Snacks can add essential nutrients to your diet
• Well-balanced snacks can also help maintain stable blood sugar levels throughout the day, preventing hunger and helping you feel more in control of your eating.
• For those with sensitive digestive systems, smaller meals with snacks may be more manageable than large meals

Plus, they can taste amazing when chosen well, adding more joy to your day!

However, all that aside, grabbing a handful of crackers, a quick slice of toast, or a piece of fruit isn't always going to cut it. Sure, that apple may help curb your hunger for maybe an hour, but what about after that? We want to make sure the snacks we eat are not only accessible but also beneficial to our bodies!

That's why today, we're going to talk about The Balanced Snack Formula. Following this formula is key to keeping you feeling energized, full, and satisfied throughout the day.

The balanced snack formula

Balanced snacks have an important job—to keep your blood sugar stable when there’s a long time (more than 3-4 hours) between meals. If you find yourself reaching for snacks all afternoon, that might be because the snacks you choose aren’t well-balanced.

When creating the perfect healthy balanced snacks, we should always ensure we include AT LEAST two of the nutrients listed below. Any of these components on their own may fill you up for a short time, but they work better when paired together. Bonus points if you can include all three!

• 1. Protein is essential for building and repairing muscles. It is also the key nutrient that makes us feel full after eating by suppressing our hunger hormones. Therefore, including a protein source in your snacks can keep hunger pangs at bay between meals.
• 2. Carbohydrates: These are our body's primary energy source. This is why you might crave more carbohydrate-heavy foods like pizza or pasta when you haven't slept well. Carbs fuel our bodies throughout the day, making them crucial for an energizing snack.
  • When choosing carbohydrates for a balanced snack, I recommend higher-fibre options (e.g., whole grain or whole wheat). These choices provide longer-lasting energy, making them perfect for a midday snack.
• 3. Fat adds satisfaction to your snacks! Despite common misconceptions, healthy fats are crucial for maintaining a healthy lifestyle. Fats slow down the digestion process. When you consume fats along with carbohydrates, the absorption of sugars into the bloodstream is slowed. This helps prevent rapid spikes in blood sugar levels, leading to more stable and gradual increases.
  • Since fats are more calorie-dense, remember that a little goes a long way regarding snacks!

The last (and equally as important) part of building a balanced snack is flavor. Remember to include foods you enjoy.

A step-by-step guide to building a balanced snack

I always find the easiest way to incorporate more balanced snacks is to take something you already love to eat and 'level it up' by adding some extra nutrition!

I recommend starting with protein.

Good sources of protein include:

• Greek yogurt- have it as is or use a plain version and add this into any of your favorite dips or sauces for an easy protein boost- it also works as a nutritious alternative to mayonnaise
• Cottage cheese - if you don't like the texture, you can blend it. When blended, the texture is similar to Greek yogurt but a little more creamy. You can easily add this to your favorite dips or sauces or even add a touch of honey and serve with fruit!
• Hemp Seeds - If you haven't tried hemp seeds yet, you're missing out! You can sprinkle them on ANYTHING (toast, salads, dips, etc.), and two tablespoons contain almost 7g of protein!
• Dairy or soy milk—both contain considerably more protein than plant-based milk options like almond or oat milk.
• Protein powder is easy to add to anything (baked goods, smoothies, dips, oatmeal, cereal). You can choose an unflavored or flavored option.
• Cheese sticks or slices
• Hard-boiled eggs - I always have a few handy in my fridge
• Nuts and seeds
• Hummus or tzatziki
• Peanut butter

Next, add fibre-rich carbohydrates.

If you are unsure what this may be, think about it as adding a plant-based food. Fibre-rich foods add bulk to your snack, making it more satisfying. Good examples to consider are:

• Vegetables & fruit (like carrot sticks, berries, cherry tomatoes, or cucumber slices). Top tip: Leave the skin on your fruits and veggies. This is a great way to boost the fiber content of your snacks and reduce food waste. The skin contains the largest amount of fiber in a piece of fruit, so try to leave it on if you can.
• Whole-grain carbohydrates. Look for whole-wheat options for your favorite breads, wraps, crackers,, and so on. Many brands also offer white 'higher fiber' options if you can't get past the taste of whole wheat!
• Air-popped popcorn
• Beans and peas provide fiber and protein! Mash some beans into your next spread, dip, or smoothie! I've seen many vegans add edamame to avocado and spread it on toast as a great plant-based way of getting in more protein and fiber.
• All bran buds. Sprinkle a serving into your next yogurt or smoothie bowl for almost 5g of additional fiber!
• Chia seeds—One tablespoon provides almost 5g of fibre! Sprinkle them on your avocado toast, peanut butter toast, cereal, yogurt bowls, or smoothie bowls for a fiber boost!

Bonus if you can add some healthy fats.

Try including:

• Avocado slices
• Nut butter (like almond or peanut butter)
• Olives
• A small handful of nuts (like almonds or walnuts)
• A sprinkle of seeds (like chia or hemp)

Some of these foods, like chia seeds and peanuts, can serve dual purposes. They are pretty good sources of fiber, fat, and protein. Win, win, and win!

Don’t forget about satisfaction.

Building a balanced snack that fills you up is not only about including the right mix of nutrients but also about choosing flavorful foods that you enjoy.

Sometimes, this might mean adding something a little extra, like chocolate chips in your Greek yogurt or tortilla chips with your guac. Don’t be afraid to add flavor if it makes you more satisfied.

Simple snack ideas

Now that you know the components of a balanced snack, here are a few easy and delicious ideas to try:

1. Apple Slices with Almond Butter
   • Protein: Almond butter
   • Healthy fats: Almond butter
   • Fiber-rich carbohydrates: Apple slices
2. Greek Yogurt with Berries and Walnuts
   • Protein: Greek yogurt
   • Healthy fats: Walnuts
   • Fiber-rich carbohydrates: Berries
3. Hummus with Carrot and Cucumber Sticks
   • Protein: Hummus
   • Healthy fats: Olive oil in the hummus
   • Fiber-rich carbohydrates: Carrot and cucumber sticks
4. Cheese and Whole Grain Crackers
   • Protein: Cheese
   • Healthy fats: Cheese
   • Fiber-rich carbohydrates: Whole grain crackers
5. Banana with Peanut Butter
   • Protein: Peanut butter
   • Healthy fats: Peanut butter
   • Fiber-rich carbohydrates: Banana

Tips for Snacking Success

• Plan Ahead: Prepare snacks in advance to avoid reaching for unhealthy options when you’re hungry.
• Mix It Up: Variety is key to getting all the nutrients your body needs, so don’t be afraid to try different snack combinations.

FAQs

Final Thoughts

Snacking doesn’t have to be unhealthy. By combining protein, healthy fats, and fiber-rich carbohydrates, you can create snacks that are not only delicious but also keep you feeling full and energized. Remember, the key to a balanced snack is variety, moderation, and flavor.