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Healthy Snacking 101


To snack or not to snack?

It’s a good question, because snacking can either be harmful or helpful to your health & weight goals.

Here’s how it typically goes wrong: We fall into the snack trap by indulging in calorie-rich & nutrient-poor treats loaded with salt, sugar, and saturated fat. Think cookies, candy bars & chips.

And while we encourage you to enjoy treats in moderation, if you overindulge in these delights too often, you risk losing your appetite for a nutritious meal later on & create an imbalance of excess calories & too few nutrients.

But here's the twist: snacking can be a game-changer if done right.



A well-balanced snack can:

  • Provide an energy boost between meals
  • Maintain stable blood sugar levels, keeping you mentally sharp
  • Tame your hunger, preventing overeating at the next meal
  • Keep less nutritious treats at bay (goodbye, office donuts)
  • Deliver the extra nutrients your body needs to thrive

It all boils down to choosing the right snacks in the right portion sizes. And to help you do just that, here’s our Smart Snack Formula:

  • Morning Snack = 1 serving of fruit + 1 serving of protein
  • Afternoon Snack = 1 serving of vegetables + 1 serving of protein (+ a few optional chips or crackers for that satisfying salt and crunch)


Unsure about serving sizes?

For protein, the labels are your guide. For fruits & veggies, one serving equals:

  • 1 medium piece of fruit (apple, plum, orange)
  • 1 cup of fruit (grapes, berries, melon)
  • 1 cup of cooked veggies (broccoli, asparagus, green beans)
  • 1 cup of raw veggies (carrots, baby tomatoes)
  • 2 cups leafy greens

The right-sized snack is the one that satisfies your hunger without spoiling your appetite for the next meal. Our snack recipes consistently fall in the 200-250 calorie range.



Why fruit in the morning and veggies in the afternoon?

Only 10% of American adults get the recommended 5+ servings of fruits and veggies daily, so including them in your snacks is a simple way to help you meet this target.

And eating fruit in the mornings seems to work better for our body’s biological clock (or circadian rhythm). In the morning, our bodies increase insulin sensitivity & decrease the sleep hormone melatonin, and this makes it easier to process sugar (like the fructose in fruit) earlier in the day.

Combine the fiber and nutrients from fruits and veggies with protein, and you've got a winning combination that stabilizes your blood sugar, satisfies your hunger, and boosts the quality of your nutritional intake.


Be proactive to make snacking work in your daily life.

Don’t wait until that mid-morning or afternoon slump hits before you decide what to eat. Instead, take a few minutes to plan & prepare your snacks in advance.

Reach for your healthy, pre-portioned snack before your stomach starts growling and you’ll make it through the day feeling alert, energized, and refreshed.

Here are some simple snacks that take less than five minutes to prepare:

Morning Snacks:

  • 1 apple + a stick of string cheese
  • 2 kiwis + ½ cup nonfat plain Greek yogurt
  • 4 oz. cherries + 12 almonds

Afternoon Snacks:

  • 15 baby carrots + 2 tablespoons nut butter + 10 multigrain crackers
  • 1 Persian mini cucumber + 2 tablespoons tzatziki dip + 10 crisp crunchy crisps
  • ½ red bell pepper (sliced) + 2 tablespoons hummus + 10 blue corn tortilla chips

And for added variety, you can get creative so you’ll always look forward to snack time. Click here for unique & delicious snack recipes that are quick & easy make.

When you integrate healthy morning and afternoon snacks into your daily routine, you'll find it's simpler than ever to stay on course and reach your healthy eating goals. Snacking wisely is your secret weapon for a healthier you.

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