That 3 PM slump rolls around, and suddenly you need a snack to power you through the rest of your day. Instead of grabbing the first thing you see, why not make snack time both satisfying and fun? The perfect snack can be a simple combination of a few key food groups that helps keep you fueled while giving you something to look forward to.
What’s the Ratio?
Keep snack time simple: 1 carbohydrate + 1 protein + 1 fun factor. Combining a carbohydrate with a protein can make your snack more satisfying, while the fun factor adds a little enjoyment. Think of it as a flexible formula that you can mix and match based on what you’re craving.
Carbohydrates
Carbohydrates are the body’s primary source of energy. As your body digests carbohydrates, they are broken down into glucose, which your cells can use for energy. Carbohydrates can be found in many different foods. Some, such as whole grains, oats, beans, and certain fruits and vegetables, provide fiber and take longer to digest. Other carbohydrates, including those found naturally in fruit or added to foods as sugars, can be digested more quickly. Some easy carbohydrate options for snack time include bananas, apples, pretzels, popcorn, whole-grain toast, oatmeal, and crackers.
Protein
Protein can help make a snack more satisfying and plays an important role in building and repairing tissues throughout the body. Protein is made up of amino acids. While the body can make some amino acids on its own, essential amino acids must come from the foods we eat. Easy ways to add protein to your snack include Greek yogurt, cottage cheese, hummus, milk, edamame, or nut and seed butters.
The Fun Factor
Now for the best part! The fun factor is all about adding something you enjoy to make your snack more exciting. Maybe it’s a little chocolate, a flavorful dip for your veggies, a sprinkle of granola, or your favorite toppings on yogurt. A snack can be nutritious and enjoyable, so there’s no need to take the fun out of fueling your body!
Snack Combos
Ready to mix and match? Try pairing an apple with peanut or seed butter and a few chocolate chips, Greek yogurt with banana and berries, or veggies with hummus and crackers. You could also try popcorn with edamame and a little chocolate or banana with granola and nut or seed butter. The possibilities are endless, so have fun creating combinations that you enjoy!
Now That You’re Energized…
Make snack time fun! Choose foods that help keep you fueled throughout your day, but don’t be afraid to get creative. Try something new, mix and match your favorite foods, and find combinations that work for you. Conquering snack time isn’t about being perfect. It’s about finding foods that fuel your body and bring a little enjoyment to your day!
Written by GUADs intern Emma with contributions from atlantichealth.org
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