Snack: a mini meal, often necessary when one is hungry but not quite ready for, or has no time for, a meal, is going for a run or exercising in 30-60 minutes and/or is otherwise feeling “peckish” in between meals or any time. (as defined by me)
Ok, now that we know what a snack is, let’s talk satisfying snacks, which are often the key to maintaining energy levels, steady blood sugar and avoiding serious “hanger” attacks or sugar cravings when you least expect them. Snacks can also help runners meet their high energy needs. Clients often come to me in a constant state of low level hunger because their snacks are often missing key nutrients or missing entirely (why does diet culture hate snacks??). One of the first things we work on is learning how various nutrients, like protein, fat and fiber can work with you, not against you, when included in snacks. Generally, I recommend including at least two of those nutrients (protein, fat and fiber) into snacks to help make them satisfying and satiating until your next meal. Some background:
Fat
Fat takes the longest for our bodies to digest, and it’s a huge help at keeping you fuller for longer after meals. Fat also helps keep blood sugar steady, avoiding big spikes and drops that can zap energy levels and cause insatiable hunger. I encourage including some fat with snacks for the satisfaction factor too – it can often improve taste and how much you enjoy your snack, and that’s important too!
Protein
Protein is right behind fat when it comes to digestion time, and plays just as important of a role in satiety. Low protein snacks are often not filling ones, but it’s an easy problem to fix because there are so many great nutrient dense protein sources out there.
Fiber
Fiber is a type of carbohydrate that can’t be completely digested by the body, and because of this also works to slow digestion and keep blood sugar steady. Some fibers are fermented in the large intestine, and contribute to the production of good for you gut bacteria. Fiber-rich snacks help keep you full and satisfied, and the key to making sure you’re having enough is simple: eat more plants!
When is a good time for a snack?
I will counter this with: if you’re feeling hungry, there is usually never a bad time for a snack. Some people thrive on planning 2-3 snacks per day, halfway between breakfast and lunch, lunch and dinner, and sometimes after dinner, and others do better when having them as needed depending on how they feel. The only “wrong” answer is if you’re ignoring hunger cues and not snacking, either intentionally or unintentionally.
Ok so, good snack ideas?
I’ve got you. In general, I prefer “whole food” sources for snacks, but do think there is a time and place for things like bars. I may do a whole separate newsletter on bars, so I’ll leave more comments until then. Here are some of my favorite snacks that check all of the protein, fiber and/or fat boxes. You’ll see they are of varying size because sometimes we need a bigger snack, and sometimes a smaller one does the trick.
Toast (sourdough, whole grain, sprouted grain, etc.) with nut butter and berries (see above!)
String cheese or baby bell cheese with a cup of grapes
Half a turkey sandwich with tomato and greens
Greek yogurt with granola and fruit (e.g., peach, pear, berries)
Banana with nut butter
Smoothie made with berries, Greek yogurt and chia seeds
1-2 hard boiled eggs with handful of whole grain crackers
Make your own trail mix with nuts, dried fruit, chocolate chips and popcorn
Single serve tuna packet with whole grain crackers or toast
Cottage cheese with sliced apple or peaches
Half a peanut butter and banana sandwich
Bowl of high fiber cereal with milk
Some of these are more portable than others, and prepping some ahead of time can be super helpful if you are on the go all day and away from home. Similar to my last post on breakfast, adequate snacks can help reduce cravings for sweets, “hangry” moments, and help regulate your appetite throughout the day because you’re helping provide your body with a consistent source of energy.
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LOVE all of these snack suggestions!!!