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    Home » Snacks

    7 Balanced Snack Ideas To Fuel Your Day

    February 18, 2021 · by Kelsey Sackmann · This post may contain affiliate links · Leave a Comment

    Snacks shouldn't make you feel sluggish. In fact, a balanced snack should leave you feeling full, satisfied, and keep the “hanger” at bay.

    The right blend of macronutrients will keep you full and fueled throughout the day. Follow this simple snack formula to get you started on the path to snacking bliss.

    Do I Need To snack? 

    Whether you include snacks or not depends on you and your body. The un-sexy truth is that we all respond differently to different styles of eating.

    But if you get hangry like me, a snack between meals satisfies hunger and keeps your momentum going. Snacking can also be a healthy habit because they:

    • Help with satiety
    • Stabilize blood sugar and boost energy 
    • Add nutrients and fiber to your diet

    How To Make A Balanced Snack

    A perfectly balanced snack has three key features: fiber, protein, and fat - or a at least two out of the three. These nutrients are satiating, meaning they fill you up and help you stay full.

    Protein

    Our bodies metabolize protein at a slower rate than carbohydrates. That's why a snack of purely carbs doesn't keep you full for long. To stay full and boost your energy, pair the two macronutrients together.

    Carbohydrates (Fiber)

    Carbs provide fuel, but those lacking fiber won't keep you going for long. Fiber helps with satiety and digestion. Aim for carbs with at least 3 grams of fiber to pair with a protein or fat. Easily add more fiber with these 5-minute fiber filled snacks. 

    Fat

    Fat is your friend. It provides flavor and fullness with minimal effort. Yes, they're higher in calories, but they offer important nutrients and a little goes a long way!

    list of macronutrients

    7 Healthy Snack Ideas

    Creating a healthy, balanced snack is easier than you think. Here are some of my favorites!

    Greek Yogurt + Berries + Granola

    Even plant-based yogurts can be a good source of protein, plus the fiber and antioxidants in berries add the perfect amount of sweetness. Mix in granola for an extra crunch.

    Fruit + Nut Butters

    Stick with your classic apples and peanut butter or switch it up with Chocolate Hazelnut or Almond Butter with bananas. 

    Dressed Up Rice Cakes

    Talk about too many options.. Whatever your mood, whatever your flavor, there's a rice cake for you.

    • Rice Cakes + Guacamole + Mangos
    • Rice Cakes + Sliced Mozzarella + Tomatoes + Basil
    • Rice Cakes + Cream Cheese + Everything Bagel Seasoning 
    • Rice Cakes + Almond Butter + Strawberries

    Chocolate Avocado Pudding

    A simple blend of chia seeds, avocado, and cocoa powder make a delicious Chocolate Avocado Pudding. Not only are chia seeds loaded with fiber and protein, but they're natural thickening agents. Mix everything together, refrigerate overnight, and voila - a thick chocolatey pudding. 

    Popcorn

    This high-fiber whole grain is the ultimate snack. It's inexpensive, easy to prepare, and nutritious! A 3-cup serving has about 100 calories and 4g of fiber, which means you get a lot of bang for your buck. Try these delicious seasonings to dress up your popcorn:

    • Savory: Olive Oil + Everything Bagel Seasoning + Garlic Powder
    • Cheesy: Grated Parmesan (or Nutritional Yeast for a vegan substitute)
    • Sweet: Coconut Oil + Honey + Cinnamon
    • Spicy: Canola Oil + Paprika + Cayenne Pepper + Garlic Powder

    Freeze Dried Fruit + Nuts

    It's like a DIY trail mix but better. Try mixing a bag of Crispy Fruit with a handful of almonds or walnuts. Toss in some chocolate covered chickpeas for some chocolatey goodness. 

    Roasted Veggies + Whole Wheat Pita Wedges + Hummus

    Like peanut butter, hummus is a good source of protein. As an added bonus, it's lower in calories and contains fiber. Fill the pita wedge with hummus and veggies (raw or roasted) for a quick snack.

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    Registered dietitian and dog mom (now human mom) helping busy millennials shop smart and eat well on a budget. I share my passion for cooking with quick and easy recipes, grocery tips & time-saving kitchen hacks.  We’ll also discuss my dislike of cheese and cook with my dog, Cooper, from time to time.

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