10 Smart Snack Ideas

  • 2 Minutes Read

It's 3:00 in the afternoon and your stomach starts to grumble. All of sudden, those donuts in the break room are very tempting. You hear the potato chips in the vending machine calling your name. Your fingers start to walk towards the mini individually wrapped chocolate bars in your desk drawer. Try one of these 10 Smart Snack ideas that combine a protein and a carbohydrate.

10 Smart Snack Ideas

It's 3:00 in the afternoon and your stomach starts to grumble. All of sudden, those donuts in the break room are very tempting. You hear the potato chips in the vending machine calling your name. Your fingers start to walk towards the mini individually wrapped chocolate bars in your desk drawer.

You are hungry; however, you have eaten healthy all day and do not want to defeat your weight loss efforts by splurging on an unhealthy afternoon snack.

What should you do?

Plan ahead and predict these hungry afternoon moments when the "snack attack" occurs. As long as you do not over-spend your day's calorie budget, a healthy eating plan can include snacks.

Snacking tips:

Enjoy one of these 10 smart snack ideas.

Can you pick out the foods that contain protein in each of these smart snack combinations?

As you probably guessed, the foods that were listed first in the smart snack list were the foods high in protein. By combining a protein food and a carbohydrate food together in one snack, you will not only feel energized, but you probably will feel fuller longer (perhaps, even until dinnertime!).

Protein provides satiety. During weight loss, a feeling of fullness is important because it helps a person eat less. Carbohydrates increase your blood sugars and give you energy. Combining a protein food with a food that contains carbohydrates helps even out the way blood sugars are absorbed (prevents them from spiking) as well as prevents blood sugars from dropping too quickly during which a person feels fatigued and can have large mood swings.

People with diabetes, have been using this snack method for years; however, combining a protein and a carbohydrate can also help people who are trying to lose weight because a person feels energized and fuller longer.

Print out this hand out called "I'm Hungry. What is a Healthy Snack" and use it as a shopping list next time you are at the grocery store shopping for "smart snacks". Mix and match foods in each column in the hand out to fit your food preferences. Add your own ideas at the bottom.

Remember that a snack is only as good for you as you make it. Focus on snacks that are filling and sustaining. By planning ahead, when the "snack attack" strikes, you will be prepared with fun, flavorful foods that add quality to your diet.

Meal Planning & Diets->Snacks
Apr 8, 2014
Martha M. Henze
Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

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