Snacking is common for many people, especially if they’re on the go. Smart snacking allows you to honor your hunger cues and have enough fuel to get through your busy day.
Try making your snacks nutrient dense by pairing carbohydrates with protein. Carbohydrates give us quick energy, while protein helps maintain our energy levels and keeps us full longer.
Check out some examples of carbohydrates vs. proteins below:
|Fruit: Apples, apple sauce, bananas, grapes
||Dairy Products: Yogurt, low-fat milk, cheese, string cheese, cottage cheese|
|Dried Fruit: Raisins, apricots, prunes, bananas||Eggs, egg whites, egg substitutes|
|Vegetables: Peppers, carrots, cucumbers, celery, radishes||Nuts & Beans: Nuts, peanut butter or nut butters, hummus, bean-based soups, edamame|
|Grains: Whole grain crackers, oatmeal, whole grain bread, pita chips, granola, granola bar, graham crackers, cereal, pretzels||Meat: Beef or chicken jerky, lean sandwich fillings such as turkey, chicken or ham|
- High fiber cereal like Raisin Bran with skim milk or low-fat yogurt
- Trail mix with high fiber cereal, a handful of nuts and dried fruit
- Raw vegetables such as carrots or cucumbers with yogurt-based dipping sauce
- Fruit and low-fat string cheese
- 2 tbsp of nut butter on whole grain toast
- Chocolate and trail mix
There are endless ways to pair and make your snacks. Choose items you enjoy.
Another key factor is planning. Next time you know you’re going to have a busy day, try to pack smart snacks and see how you feel throughout the day.