Summer Family Snacks

When it comes to building snacks most of us are overwhelmed. We are bombarded by ads, by what our kids want us to buy, by what social media recommends for us…. wait, are we even supposed to eat snacks?

Who should snack?

As a dietitian, I will always advocate for a snack at any age. While snacks are often brushed aside as empty calories, snacks can actually serve a purpose!

Why should we snack?

  1. Snacks carry us to the next meal and prevent a “hangry” situation. Think about when you eat lunch. It’s likely anywhere from 10 am to 1 pm. Now, think about when you have dinner. 5?...7?..9?! I’m guessing if you’re not putting a snack between those meals you arrive at the dinner table pretty hungry. This makes it difficult to enjoy your meal and feel your fullness as you shovel your food in to try and calm the hunger pangs you’re feeling.

  2. Snacks can fill important nutrient needs.  Building a snack can not only fill a void between meals, it can also provide important nutrients (yes for kids and adults!). When it comes to kids, smaller stomachs mean they eat less per meal and yet they still have big nutrition needs to fill. For adults, this might be a way to catch up on meeting needs that our earlier meals were lacking OR can fill the void if we had to skip a meal altogether.

  3. Snacks give us energy and boost brainpower!  Carbohydrates are a main source of energy for our bodies and brains. Think back to that scenario of going from lunch to dinner with no snack. Do you hit a wall at work and head for the coffee? Is it hard for your child to concentrate on homework? Lack of food energy may be the culprit!

When should we snack?

It depends on your schedule. Try and have something every 3-5 hours. For most people that is at least three meals and one snack but could easily be three meals and three snacks! Take a look at your day and see when you are going beyond 3-5 hours, and this is where you should fit a snack in.

What do we choose?

Include a blend of carbohydrates and protein and give yourself bonus points when you can add healthy fats, color (fruits and vegetables), and/or fiber into the mix. Why this combination?

As I mentioned before carbohydrates are essential. They are our main source of energy, and the preferred source for the brain! When you are hitting the wall at 2 pm you need something to give you a boost to keep going!

When it comes to protein it has many benefits; one of them being that it helps keep you fuller, longer. Imagine a time where you might have only chosen some dry cereal or fruit as your snack, only to be hungry an hour or so later? This is where protein can help!

Carbohydrate Options Include:

  • Grains and Starches (such as cereals, crackers, pretzels, breads/tortillas, oats, popcorn)

  • Fruits & vegetables ( fresh, frozen, canned, or dried)

  • Beans (canned or freeze-dried)

  • Dairy products such as Yogurt & Milk (animal and plant options both work here).

Carbohydrate options would also be where you would get that “bonus” fiber intake by choosing options that are higher in fiber which would include whole grains (i.e. wheat versus white bread, cheerios versus corn pops), beans, fruits, and vegetables.

 Protein Options Include:

  • Meat or fish (leftovers, jerky, canned, deli, or frozen options)

  • Dairy Products such as Yogurt, Milk, and Cheese (animal and MOST plant options)

  • Nuts & Seeds (or nut & seed butters, which also double as healthy fat & fiber options)

  • Edamame, Soy, Tofu or other meat alternatives

  • Beans

  • Eggs

 Healthy Fat Options Include:

  • Nuts & Seeds or their butters

  • Avocado

  • Hummus

  • Dark Chocolate

  • Olives

How do I put this together?

You can do this in a variety of ways: A premade snack you found in the produce, refrigerated, or snack aisle, picking one from each group and consuming them together.  Also notice that some single snack options contain both carbohydrates and protein such as milk, yogurt, or beans.

Some combinations might include:

  • Veggie & Cheese pack from the produce section

  • Fruit & Nut Bars

  • Black Bean & Cheese Tortilla Wrap

  • Cheese and Whole Grain Crackers

  • Yogurt and Fruit

  • Pretzels, Hummus, and Carrot sticks

  • Banana, Peanut Butter, and Raisin Tortilla wrap

  • Sweet Potato with Cinnamon and Almond Butter

  • Packaged Olives with Cheese Stick

  • Energy Bites (dates blended with nuts, seeds, and more)

  • Apples & Peanut Butter

  • P3 snack pack (or DIY!)

How much should I eat?

This is where I am going to ask you to put in a little work. While it would be easy to say you need a 100-200 calorie snack, everyone’s needs are different. As I mentioned before some of you will eat dinner within an hour or two of a snack, some of you will exercise after you snack, and some of you will be right at that five-hour mark between snack and dinner.

You can set 100-200 calories as your starting point however what I would recommend next is that you do some investigating. Are you still arriving at lunch/dinner super hungry? This may be a clue to add a bit more to your snack. Are you arriving at lunch/dinner a bit too full? Take a little bit out of your snack. In other words, use your hunger and fullness cues to judge just how much you need.

Where should I keep snacks?

Try keeping snacks in a variety of places. Shelf-stable items can help you keep options in your desk drawer, your work bag, your locker, or even your car. Having something on hand can save you from a case of the hangries when last-minute plans come up and you can’t stick to your usual eating schedule.

 Try a “snack stash” in the fridge, freezer, or pantry. These can be filled with snack and meal side dish options that you know offer a balance of nutrients and seriously cuts down on the “I need a snack!, “Can I have a snack?”, and “What can I eat?” questions.

 What are your favorite snack time options?

Written by Brittany of Responsive Nutrition LLC

Special thanks to Brittany from Responsive Nutrition LLC for her tips and resources!

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