Smart Snacking

 

Eating 3 meals a day is a good place to start, but it isn’t enough for active individuals. If you are starving by the end of the day, feeling fatigued, and/or recovery slowly, you likely need to add in more smart snacks.

Snacking gets a bad reputation - it is associated with processed foods that are often not nutrient dense. However, snacks don’t need to be processed foods or treats; in fact, they can be thought of as “mini-meals”. Smart snacking means eating foods that satisfy hunger and provide nutrients to your body. It’s OK to eat treats (you don’t need to say “no” to a cupcake), but most snacks should provide whole grains, fiber, lean protein, and/or healthy fats.

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Tips for smart snacking:

  • Plan ahead! Failure to plan is planning to fail. Spend a few minutes in the evening planning and packing snacks for the next day.

  • Keep snacks handy. Stock your desk, locker, backpack, car, etc. with nutritious snacks so that you have access to snacks when needed.

  • Eat every 2-3 hours. Eating a meal or snack every 2-3 hours ensures that you don’t get overly hungry and maintains energy and metabolism throughout the day.  

  • Don’t break the bank. Snacks do not need to be expensive. Bananas, carrots, raisins, and string cheese and inexpensive. More expensive snacks – like energy bars or shakes – aren’t necessary if on a budget.

  • Combine carbohydrates with protein. Carbohydrates will keep you energized, and protein (or healthy fats) will satisfy your hunger and keep you full for longer. Although, if you are snacking right before a workout, consuming carbohydrates alone is good.

Looking for some snack inspiration? Here’s some ideas for snacks based on what you may be craving.

Something sweet?

  • Fig newtons + low fat milk

  • Banana + peanut butter

  • Yogurt + berries

  • Smoothie

  • Clif bar

  • Apple + almond butter

  • Pear + string cheese

  • Fruit & nut bar (like Larabar or KIND bar)

  • Energy ball or bites

Something crunchy?

  • String cheese + sliced vegetables

  • Pistachios + orange

  • Carrots + bell peppers with hummus

  • Whole wheat tortilla chips + guacamole + salsa

  • Ants on a log (celery + peanut butter + raisins)

  • Rice cake + avocado

Something savory?

  • Tuna fish + crackers

  • Turkey + cheese roll-up

  • Hummus + pita bread

  • Toast + avocado

  • White bean dip + pita chips

  • Roasted edamame + crackers

  • Cottage cheese + peaches

  • Hard boiled egg + english muffin

  • Pretzels thins + laughing cow cheese

Something salty?

  • Trail mix

  • Popcorn + nutritional yeast

  • Baked crackers + cheese

  • Pretzels + nuts

What’s your favorite snack?

 
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Hi, I’m Anna!

Welcome to the Nutrition with Anna blog! Sharing recipes, sports nutrition tips, & inspiration to eat foods that fuel your lifestyle and athletic goals without rules or restrictions.

Anna Mitchell