Planning for Snacks

By SaRene Brooks

The key word here is “planning”. If you prepare ahead, you will be more likely to eat a nutritious, low-calorie snack to hold you over between meals.

Here are some ideas to make snacking a success.

Plan ahead

If you find you are hungry between meals, that is your body telling you that you need something to eat. Don’t avoid having a snack for fear of consuming too many calories. Instead, make a plan so that you have a healthy snack available.

Portion it out

Use a container that will hold an appropriate portion so that you don’t mindlessly consume more than you really need. Pay attention to the amount that is right for you. Learn what the proper portion looks like by measuring and know about how many calories are in that portion size. Read the label and memorize your favorites. A good recommendation for a snack is ~150-200 calories.

Make it Portable

Have your snack ready to grab when you are hungry or take on-the-go.

Pair a protein with a carb

Together they make a great snack

Carbohydrates are the body’s preferred fuel source. Carbohydrates convert to glucose which is used for body and brain function. It is best to choose a complex carbohydrate that contains nutrients such as vitamins and fiber. Some tips are to look for whole grains and eat the whole fruit with the peel.

Proteins help build and repair muscle. They also help keep you full longer. Find lean proteins that are animal or plant-based.

Complex Carbohydrates:

Oats                 Potatoes            Beans (black, red, pinto etc.)

Barley               Carrots              Fruit

Quinoa             Broccoli             Food made of whole grains

Brown rice         Peas                 Corn

 Lean Proteins:

Egg                  Greek Yogurt      Edamame

Lean meat      Cottage Cheese  Beans (black, red, pinto etc.)

Fish                  Cheese              Nut butter        

Quinoa             Hummus            Nuts

As you may notice, some foods are complex carbs

and also contain protein

Carb	Portion	Calories	Protein	Portion	Calories
Apple	1 – 3”	95	Nut Butter	1 Tbs	94
Orange	1 – 3”	87	Turkey	2 oz	60
Berries	1 Cup	85	Canned Tuna	2 oz	60
Banana	1 – 7”	105	Cheese	1 oz slice	80
Bread	1 slice	80	Greek Yogurt	1 cup plain	80
Crackers	5 reg. round	80	Cottage Cheese	½ cup	115
Dried Fruit	¼ cup	100	Hard Boiled Egg	1 large	80
Carrots	1 – 7 ½”	30	Almonds	10	83
Popcorn	1 cup buttered	85	Hummus	2 Tbs	50

Mix and match or come up with a list of your favorites!

SaRene Brooks is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Care and Education Specialist (CDCES). She is a mom of 3 boys who are now married which added 3 girls to her family. 2 of her sons live with type 1 diabetes (T1D). She specializes in helping families who are impacted by type 1 to adjust and make it a part of their everyday life , while enjoying the things they love.

She is the wife of an avid outdoorsman and loves spending time with him in the mountains. She is a grandma, creative cook, educator and loves to help individuals and families meet their health and nutrition goals.