How to Build a Satisfying Snack

We’ve all been there. It’s the afternoon. Dinner isn’t for a few hours and the hanger is real. You want to eat something that will keep you fuller than just a handful of candy or another coffee. But what should you eat? Read along to learn how to build a satisfying snack. 

Blood sugar balance is an important concept for all folks, not just those with diabetes or insulin resistance. When we eat consistently throughout the day, our gut, brain, energy levels, and mood all benefit. Since carbohydrates are our body’s preferred fuel source, we tend to digest them and utilize the energy quickly. In other words, carbohydrates provide fast energy. If you eat a snack or meal that only includes carbohydrates, it won’t give you that lasting energy and you might find yourself reaching for something else in an hour or two. 

When working with clients at As You Are Nutrition, we are often discussing how to build a satisfying meal that will provide adequate nutrition while keeping you fuller for longer. Snacks, theoretically, should be smaller than a meal. Why? Because if you are hungry enough for a meal, just go eat a meal! While a meal ideally consists of carbohydrates, protein, fat, and fiber, a filling snack should include carbohydrates + a fat or protein. If you have a condition with insulin resistance such as PCOS or diabetes, be sure to include protein with your snacks. Here are some of our favorite combinations.

Snack Ideas:

On the go

• Peanut butter and crackers

• Wasabi peas and rice crackers

• Crispy chickpeas and dried fruit

• Trail mix (nuts + dried fruit)

• Cheese + crackers

• Tortilla roll ups with deli meat and cheese 

• Jerky + cheese crackers 

• Hard boiled eggs + crackers 

More time 

• Cottage cheese + fruit topped with granola 

• Savory cottage cheese with sliced tomatoes, salt and pepper

• Yogurt and granola

• Adult lunchables (cheese, crackers, olives, deli meat)

• Pita chips and hummus

• Tortilla chips and guacamole 

• Apple and peanut butter

• Fruit + cheese

• Cucumbers + Dip (hummus, guacamole, creamy dip)

• Popcorn with nutritional yeast and nuts

• Popcorn with nuts and chocolate chips 

• Crunchy apple nachos from Mary Younkin

• No Bake Lemon Cheesecake Bites from Milk and Honey Nutrition

• Baked Almond Cherry Bars from Toby Amidor RD

• Garlic Herb Whipped Cottage Cheese Dip from Budget Bytes

Just as we promote with meals, make sure that your snacks are enjoyable! You can make snacks more exciting by adding dips, spices, and textures. Examples include drizzling honey on your yogurt bowl, adding chia seeds or hemp seeds to cottage cheese, or experimenting with different spreads such as tahini and zhoug. 

Working with a dietitian can provide individualized meal and snack suggestions based on your preferences and health conditions.