Q&A: "What's Considered A "Healthy" Snack?"

This is a question I get asked at least once a week (in some form), so let’s dive in!

First, let’s make it clear as to what we are calling a “snack”. A snack is defined as a small portion of food, generally between meals. While technically we don’t refer to foods as “good” or “bad”, there are a few qualities that will help determine if you can consider your snack “healthy”.

Qualities you want to try to look for in your snacks should include:

1. Unprocessed

Processed foods are easy to identify, these are going to be packaged foods, such as foods in wrappers. The more processed a food is, the further away it is from its original state in nature. Processed foods are broken down quicker by the body & don’t typically keep us as full.

2. Low or zero refined sugars

Refined sugars are added into foods while they are being processed to help make foods more palatable & addicting. Refined sugar is heavily processed & oftentimes leave you just wanting more vs. keeping you full like a snack should.

3. Moderate amount of protein

The amount of protein a snack has is going to vary, & the amount of protein each individual person needs in their snack will vary as well. In general I recommend trying to get at least 15g of protein per snack. If an individual's protein intake is high or if an individual won’t be able to fit as many meals in, then a higher protein snack should be considered.

4. Low in fats

Like protein, our fat intake is going to vary depending on the individual & their current diet & nutrition for that day. I recommend keeping fats on the lower side, I try to stay under 10g of fat for snacks (this increases as my overall calories increase). Try to keep your fat sources as natural as possible, such as nuts/nut butters, avocado, or low fat dairy.

There is no PERFECT snack. Look for foods that are unprocessed, low in refined sugar (or zero refined sugar), moderate in protein, & low in fat. Snacks are here to keep you full & satisfied between your BIG meals, but it isn’t an excuse to get your sweets in for the day & it definitely shouldn’t leave you feeling BLAH.

So, snack smarter & stop sabotaging your hard work.