Building Healthy Habits, One Bite at a Time
Snacking often gets a bad rap, but it doesn’t have to derail your weight, health and fitness goals.
With the right approach, snacks can actually support your nutrition, weight and keep you energized throughout the day.
We want to help you learn how to snack smarter and make better choices for your body, health and mind.
ALWAYS INCLUDE PROTEIN:
Protein is an essential nutrient that helps repair and build lean muscle tissue, keeps you feeling full and satisfied, and supports overall health. When choosing snacks, include a source of protein to help balance your blood sugar levels and prevent overeating later in the day.
Some excellent protein-rich snack options include Greek yogurt with berries, cottage cheese with sliced vegetables, or a handful of nuts and seeds.
NEVER SNACK OUT OF BALANCE:
Snacking on foods high in carbs and fats, such as sugary treats, cookies, or soda, can lead to rapid spikes and crashes in blood sugar levels.
These fluctuations can leave you feeling tired, irritable, and craving more unhealthy snacks.
Which in the short term, lead to energy crashes and feeling terrible.
Which added up over time, lead to weight gain.
Over time, added up and done consistently, lead to health issues.
Instead, opt for balanced snacks that include protein, healthy carbs, and a little fat to keep your energy levels stable and your cravings in check.
CHECK IN WITH YOURSELF:
Mindless snacking can lead to unnecessary calorie consumption and derail your progress toward your health and fitness goals.
Before reaching for a snack, take a moment to check in with yourself.
- Assess whether you’re truly hungry or simply bored or stressed.
- Ask yourself if the snack aligns with your goals and whether it will help fuel your body or leave you feeling sluggish and unsatisfied just mere minutes later.
- Ask yourself if this is the best option available or are there better options you can choose from.
- Ask yourself if this is intentional or emotional.
- Ask yourself if you’ll feel good about this decision later.
Sometimes when it comes to snacking, we don’t know what we could snack on instead. Here are some helpful ideas to pull from.
SAMPLE BALANCED SNACK IDEAS:
- Apple slices with almond butter and a sprinkle of cinnamon
- Hummus and veggie sticks (carrots, cucumber, bell peppers)
- Hard-boiled eggs with a side of cherry tomatoes
- Greek yogurt parfait with granola and mixed berries
- 5-6 slices of deli turkey, handful of blueberries, 1/2 handful of nuts
- 3 oz of chicken breast, teaspoon of primal kitchen mayo, 1-2 mandarins
These snack options provide a balance of protein, healthy carbs, and a little fat to keep you satisfied and energized throughout the day. Enjoy them as a mid-morning pick-me-up, an afternoon snack, or a post-workout refuel to support your health and fitness goals.
Snacking doesn’t have to be a guilty pleasure or a source of frustration.
Nor a permission slip you give yourself to completely go off the rails.
By following these simple guidelines and choosing balanced, nutrient-dense snacks, you can support your health, fuel your body, and stay on track with your nutrition goals.
Remember to listen to your body, practice mindful eating, and enjoy your snacks in moderation. With a little planning and creativity, snacking can be a delicious and satisfying part of your healthy lifestyle.
