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The Key to Healthy Snacking


Why Snacking happens?

There are several reasons why we crave a snack in between meals - usually (but not always) it is because we are hungry or looking for a boost of energy. Around 3pm is often when our blood sugar starts to drop and our energy declines, which is why we tend to crave an afternoon snack.

Cravings also can drive us to snack. However, cravings stem for a lack of something in our diets. Usually that is a clue for us to be curious and to listen to our bodies when it is trying to communicate with us.


Hunger cues

We often confuse hunger with thirst.

Before reaching for a snack, try drinking a tall glass of water and see if you’re still feeling hungry.

You may be surprised how often we tend to confuse dehydration, and our low energy as a result, with hunger. Make sure you are getting enough water through the day (half of your body weight in ounces)!


The healthy Snack formula

The key to a healthy and satisfying snack will contain at least 2/3 nutrients:

  • Protein

  • Healthy Fat

  • Fiber

This will keep you full longer so you don't get hungry after half an hour.


my top 5 favorite go-to's:

1. Apple and Nut Butter

I love this high-protein and high-fat combination. Almond butter, for instance, gives you 3.5 grams of protein per tablespoon. For additional flavor, sprinkle some cinnamon on top (loaded with antioxidants and lowers inflammation).

2. Seed Crackers and Avocado

This is basically avocado toast in snack form. Loaded with healthy fats — it is a crunchy and creamy treat that will satisfy.

3. Hard-Boiled Eggs With Sliced Veggies

For a protein boost, hard-boiled eggs are a great option. If you pair them with cut-up veggies — like carrots, cucumber, peppers or anything else you have on hand — you’ll wind up with an extra-filling snack.

4. Greek Yogurt and Fresh Berries

Greek yogurt is powerhouse food —  packed with protein, probiotic, fat, fiber.

5. Protein Energy Balls

Fully loaded with healthy fats and antioxidants, usually just 1 is enough to give you that energy boost that will keep you full and satisfied for hours. Here is my favorite energy ball recipe— with no sugar added!



Enjoy these tips and feel free to share your healthy snacks by tagging @soulandspoons on social!