Snack satisfaction
Let’s up our snacking game this summer. If you find yourself grabbing a little of this and a little of that and then a lot of the other thing, it’s time to boost your snack satisfaction!
Healthy snacks should be filling and have some redeeming nutrition benefits. One simple way to achieve this is by calling on the dream team - carbohydrates and protein. Having snacks with a nutritious carbohydrate food AND a protein rich food sets the stage for satisfaction, stable blood sugar, and a boost of energy. The carbohydrate satisfies and provides a boost of energy in the moment, while the protein plays the long game and keeps you full.
Nutritious carb + protein = healthy snack
Nutritious carb foods- fruits, whole grain crackers, low sugar yogurt, popcorn, whole grain bread
Protein foods- reduced-fat cheese, Greek yogurt, nuts, seeds, eggs, lean meat
What sounds good to you?
Berries and almonds
Apple with natural peanut butter
Banana and hard boiled egg
Wheat thins and light string cheese
Flavored Greek yogurt (like Oikos Triple Zero)
Looking for chips, sweets, or a flavored latte? Ask your dietitian for ideas for on-the-go snack foods, packaged snack foods, and strategies for fitting in treats.
Snack considerations for those with diabetes:
If you aren’t on a medication that could cause low blood sugar (hypoglycemia) then it’s okay to do lower carb snacks.
If it’s been a long time between eating (more than 4 or 5 hours), have a carb + protein snack.
Skipping meals is not recommended, but if you are missing meals use a carb + protein snack rather than skipping food completely.