• Lindsay Nelson, RD, LD

8 Healthy Snack Ideas


To snack or not to snack? I’ve read research on the benefits of eating five small meals a day. I’ve read research on the benefits of daily fasting and only eating two meals a day. I think it comes down to what works best for your lifestyle and what makes you feel the best. Technically, if you’re eating a wholesome diet with satiating meals that keeps your blood sugar balanced, you should be able to go between meals without needing a snack. However, if you still get hungry between meals even after eating a meal with adequate fat and protein, it’s okay to go ahead and eat something! The key to healthy snacking is to always balance out the carbs with fat & protein; never eat a “naked” carb (a carb by itself). An apple for a snack sounds healthy, right? Yes, but not adding a fat or protein will take your blood sugars for a rollercoaster ride. Add some peanut butter or some string cheese and your blood sugar fluctuations will look more like the flat roads driving through Kansas. Check out some snacking ideas below.


8 Healthy Snack Ideas

1. Piece of fruit with a handful of nuts

2. 1 oz 85% dark chocolate with 1 tablespoon natural almond butter

3. Piece of fruit with one ounce of cheese

4. Raw veggies with hummus, guacamole or yogurt-based ranch dip

5. Bar with a simple and natural ingredient list like RX bar or Kind bars

6. 1 scoop low-sugar, natural protein powder mixed with one cup milk

7. ¾ cup plain Greek yogurt with 1 tablespoon ground flax seeds and 1 teaspoon honey

8. 1 hard-boiled egg and 2 cups air-popped popcorn like Skinny Pop