3 Ways to Snack Smarter

3 Ways to Snack Smarter

Key Takeaways:

Plan your snacks ahead of time to ensure they’re nutritious and satisfying.
Think about your schedule. What is the “weak point” of your day?
Aim for a balance of fiber, protein, and healthy fats for a fulfilling snack.

Picture this, it’s 2:30 PM. Lunch was a few hours ago and that midday haze is beginning to settle in. Sure, you have a delicious dinner planned…..but that won’t be happening until 7. So what do we do? Do you just ignore your hunger? Maybe settle for that fast food burger down the street?

Don’t worry, you’re not alone! Countless people deal with the same issue every single day and luckily, we have the solution.

To snack smarter, you need to focus on planning ahead, relying on your own resources, and making a snack that you actually look forward to!

1. Avoid the “Last Minute Decision”

All too often we don’t think about eating until we are hungry, especially when we’re busy concentrating on our work day. When this happens, we’re forced to rely on snacks that are closeby, provide immediate gratification, and more than likely, fail to provide us with nutrients that could remove some of the fog from our midday blues.

Think about it this way, a snack is a key meal in our day. It provides us with much-needed energy, can prevent things like headaches and exhaustion, and is a sneaky way to take in some vital nutrients we might miss out on otherwise. This should be something we not only plan for, but we look forward to.

So instead of relying on the vending machine or quick options, be sure to purchase a variety of delicious snacks with your weekly grocery haul to set yourself up to snack smarter.

2. Plan Ahead! What is Your Weak Point?

Take a look at your schedule throughout the week.  What are the times during your work day when you don’t have time to step away for a while?  How about the times when you’re using a lot of energy?  Are you getting any nutrition before or after these points of the day?  If not, then these are the points we have to attack!

When you plan ahead, you’re able to really think about these times and evaluate our hunger.  This is part of mindful eating. Ask yourself: is this point relatively close to my last meal?  Then maybe a smaller snack like some homemade trail mix or a piece of fruit (think bananas and apples) will do.

Is this point in a 4-hour block where you have no time to sit for lunch? Then something more substantial like some “Adult Lunchables” (turkey, cheese, and crackers for all our 90’s kids!) or some homemade energy bars (don’t worry, we have the recipe at the end of this article) will be just what you need.

3. Keep it Simple, Nutritious, and Delicious!

Perhaps the most important question is; what exactly do we eat when we’re craving a snack to give us that midday boost?  Well first, let’s use this snack to our advantage. We need something that can give us some energy, hold us over to the next meal, and of course, is something that we enjoy eating!

To snack smarter, let’s focus on a nutrient that’s present in snacks and essential for a healthy diet, fiber, but also ensure we’re getting a good balance of protein and healthy fats.

Fiber, protein, and fats are the trifecta for a satisfying and energizing snack. Fiber, typically found in complex carbohydrates, helps keep us full and supports digestion. Protein is crucial for muscle repair and growth, and it also keeps us full. Healthy fats provide long-lasting energy and help in the absorption of vitamins.

For a snack that packs this powerful combo, think of foods like nuts, which offer protein and healthy fats, paired with fiber-rich fruits or whole grains.

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Recipe: Homemade Banana Berry Oat Bars

Now that we’ve covered our top tips to snack smarter, here’s a perfect example: our Homemade Banana Berry Oat Bars. Not only are they delicious, but they also include all three key nutrients. The oats provide a hearty dose of fiber, the nut butter adds protein and healthy fats, and the berries offer additional fiber and a burst of flavor. Happy snacking!


  • 1 1/2 bananas (mashed)
  • ½ cup nut butter
  • 1 cup rolled aats
  • ½ cup raspberries
  • 1 dash cinnamon
  • 1 dash sea salt


  • 1 sheet pan
  • 1 piece parchment paper
  • 1 fork


  1. Preheat your oven to 350 degrees Fahrenheit.
  2. Line a sheet pan with parchment paper and grease with your preferred cooking spray. (Coconut spray is great and has a fun flavor!)
  3. Mash the bananas in a bowl until they achieve a smooth consistency.
  4. Add the berries to the bowl and mash until the fruit is uniform and evenly distributed.
  5. Stir in the nut butter until the mixture is evenly distributed and thickens well.
  6. Mix in the rolled oats until the mixture is uniform.
  7. Place the mixture on the sheet pan and smooth until even and level.
  8. Bake in the preheated oven for 20-24 minutes until the mix is a delicate golden brown.
  9. Allow the bar to cool completely, slice into 8ths and serve!

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Covered by most insurance plans.