Do you ever get to mid- to late-afternoon and your energy and ability to focus takes a nose dive? I know I do. It is so common. Our response to this energy nose dive is often to hit the caffeine or sugar for a quick pick me up. While I’m a big fan of both, neither are likely meeting your true needs. Instead it might be time for a snack.
I think snacking has gotten a bad rap. It makes sense. We live in a world that is constantly telling us how to eat as little as possible to be as thin as possible. But, when we approach food from a place of nourishing our bodies and feeding them in a way that makes us feel good and have the energy to live life, we can flip the switch on that mentality.
My goal with this blog is to help you do that. I thoroughly believe that incorporating between meal snacks can be so helpful and really be a bridge that gets us from one meal to the next and a valuable tool for nourishing our bodies.
Why snacks can be helpful
There are so many benefits to including snacks in your day to day. Here are a few…
- Snacks help add nutrients to your day
- Snacks help stabilize blood sugars and energy levels throughout the day
- Smaller meals with snacks throughout the day may be better tolerated for those with sensitive digestive systems when compared to three large meals
- Well-balanced snacks prevent hanger and help you manage your appetite
Shift how you think of snacks
I challenge you to shift your thinking. Instead of viewing snacks as something you “shouldn’t” do or an opportunity to just grab something, think of them as an opportunity to nourish yourself. To help you feel fueled, energized, and satisfied.
A well-balanced snack helps provide your body with nutrients to help you feel your best. And a well-balanced day of eating prevents those ‘binge-like’, out-of-control feelings that can happen when we chronically under-fuel. Full, balanced snacks regulate appetite and keep you in control.
Leave room for fun foods
Nutrition and thinking about eating as an opportunity to nourish and fuel yourself is awesome. But if you leave your snack of celery sticks and hummus feeling unsatisfied, it’s a surefire way to ensure you reach for the chocolate chips later that night.
While the balanced snacks I provide below can be both nourishing and delicious, there is also room for “fun foods” too. One of my fun foods is Goldfish. They are crunchy and salty and sometimes just hit the spot. My husband loves to tell a story about coming home from work one day during my first pregnancy and finding me asleep on the sofa with a bag of Goldfish. 🙂
While I enjoy Goldfish and do keep them in the house I know that they don’t do a whole lot to sustain me over time. So, they aren’t necessarily the food I choose when I am trying to build a bridge between one meal to the next. Or I might combine them with some protein or fat, like cottage cheese or a handful of nuts to help them last longer.
Whatever your fun foods are. Know that there is room for them too!
Practice mindfulness
It’s hard to notice the food you are eating or whether your body is full and satisfied if your mind is on your phone, TV, or computer. Eating a snack in a mindful way is a whole different experience than mindlessly noshing.
I encourage you to practice paying attention when you eat balanced snacks – notice the taste, texture and how it leaves you feeling. Use snack time as an opportunity to take a much needed little break.
What about snack timing?
I try to avoid telling the clients I work with when to eat, whether that be meals or snacks. Instead of being told when and what to eat I encourage clients to begin to tune in to what their bodies are telling them.
I do know that our bodies respond best when we feed them in a balanced and consistent way throughout the day. For me personally, I have balanced breakfast, then lunch a few hours later, and it is about four or five’ish or so that my body starts letting me know I need some food. So that is when I usually snack. Then dinner happens a couple of hours later.
Your timing of snacks might differ from mine. I encourage you to set a reminder to check in with your body periodically to see what it needs. You might set a reminder on your phone. A good way to do this is to stop what you are doing, take a few deep breaths, and ask yourself, “Am I hungry?” See what your body tells you.
The formula for building a balanced and nourishing snack
When I talk about creating a balanced snack it means trying to incorporate at least two of the following:
- Carbohydrates (preferably with some fiber): Carbs with fiber provide longer lasting energy. Examples of high fiber carbs include fruits, vegetables, whole grains, starchy vegetables and beans.
- Protein: Protein helps regulate appetite and provides a sense of satiety or fullness. Protein is found in meat, dairy, eggs, beans, nuts and seeds.
- Fat: Fats boost satiety, feelings of fullness, and satisfaction. Healthy fats are found in certain plants and fatty fish.
This combination of carbs + protein and/or a healthy fat is the perfect balance for sustained energy, fullness, satisfaction, and helps to stabilize blood sugar.
Remember, that is the goal…to give our body and mind the energy, nutrients, and fuel they need to live life and do what we need to do.
20 Balanced Snack Ideas
Here are some simple filling balanced snack options to consider...
- Sliced apple + cheddar cheese
- Mixed nuts + chocolate
- Pita chips + hummus
- Veggies (Carrot sticks, bell pepper) + guacamole
- Whole wheat Bagel + peanut butter
- Canned or fresh Peaches or pears + cottage cheese
- Popcorn + mixed nuts
- Muffin + almond butter
- Raspberries + yogurt + chocolate chips
- Tortilla chips + bean dip and/or salsa
- Whole wheat English muffin + sliced avocado and a hard boiled egg
- Dried fruit + mixed nuts (trail mix)
- Celery sticks + peanut butter
- Rice cakes + tomatoes + hummus
- Cucumber + Greek yogurt Ranch dip
- Frozen waffle + nut butter
- Mixed berries + Greek yogurt + slivered almonds
- Apple or banana + peanut butter
- Triscuits (or other whole grain cracker) + hard boiled egg
- Cantaloupe wrapped in prosciutto
Wrap-Up
Alright, hopefully the information and ideas I’ve shared here helps you see snacking as an opportunity to nourish and fuel your body, keep your energy steady, and avoid getting overly hungry – instead of something to skip or just grab and go.
Remember to listen to your hunger—eat when your body needs it, not just because it’s a certain time. When picking snacks, aim for a mix of carbs, protein, and healthy fats, all of which can help you feel satisfied and nourished. There are so many delicious and balanced snack ideas out there, so enjoy exploring what works best for you!
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