How to Build a Healthy Snack and 10 Balanced Snack Ideas

If you have ever reached for a muffin, some candy or just a handful of pretzels for a snack you may know what I am talking about here... You have your snack and an hour later you want to take a nap or you feel energized right after but then find yourself crashing after. 

For the perfect balanced snack it is ideal to combine healthy fats, protein, and carbs. Bonus points for veggies!

No need to fear carbohydrates, they are your body's main fuel source, including your brain. Fiber-filled carbohydrates (complex carbs) are best, but they can truly all fit. Complex carbs are slower to digest meaning that instead of a rapid spike in blood sugar, you have a more prolonged release of energy. Examples of complex carbs include whole grains (brown rice, quinoa, oatmeal), sweet potatoes, 100% whole grain bread/ crackers/wraps, beans & lentils (also contain protein), and fruits & veggies. On the other hand, simple carbs are quickly absorbed in the small intestine, resulting in a spike in your blood sugar and a boost of energy often followed by a crash. Examples of simple carbs include white bread, soda, baked treats, fruit juice, breakfast cereal, etc. 

When we add healthy fats and protein to our carbohydrate of choice we help to increase satiety and it also gives our snack more flavor and texture! Did you know that protein and fats get digested the slowest in the GI tract, making you feel fuller for longer? 

Fat and protein also help to keep our blood sugar stable, meaning you won't crash an hour after you eat your snack and you will have long-lasting energy to fuel your busy day! 

Here are 10 balanced snack ideas that I love:

1. Whole grain crackers and hummus with a hard boiled egg
2. Greek yogurt with mixed berries and a side of almonds
3. Whole grain toast topped with avocado and a poached egg (or hard boiled)
4. Cottage cheese with fruit and mixed nuts 
5. Tuna made with light mayo and crackers
6. Oatmeal with milk and almond butter 
7. Turkey and cheese roll-ups with pretzels 
8. Apple with peanut butter and string cheese
9. Cheese and crackers
10. Sliced peppers with guacamole and roasted chickpeas 

Waiting too long between eating times can lead to overeating, blood sugar swings, and low energy. Try out one of my snack recommendations above to help bridge the gap!