Ultimate Guide to Smart Snacking

Macey Thompson
Sep 30
4 min read

Written by Macey Thompson RDN student, Reviewed by Danielle Gersmehl, RD LDN

Snacks can often get a bad reputation. They are seen as guilty pleasures or a lack of restraint. On the contrary, purposeful snacks can change the game. There is no "right" way to snack, but there is a formula that can make a snack satisfying physically and mentally. Keep reading for tips on smart snacking!

Mindset

It can be hard to ready your body cues when there is so much external and internal stimuli. That's when a schedule or plan comes in handy. During those fleeting peaceful moments in life, take a minute to listen to the body. If able, check in with yourself before, during, and after eating.

Some Questions to Ask Yourself:

Does my body feel hungry right now?
Does my body feel full right now?
What am I truly craving?
What portion size would satisfy me?

Pinpointing the connection between the food fuel that goes in and how the body feels can be difficult. Don't put pressure on yourself, just start to examine your mind and body connection. Life doesn't always allow us to listen to our body cues, but being mindful is a good start!

Line drawing of a brain with floral patterns and pink shading, symbolizing growth or creativity. Minimalistic and artistic design.

Schedule

When life gets busy, it is great to have a schedule to fall back on, especially when it comes to food. Meal planning can look different for everyone. There are people that want to cook all their meals ahead of time. Others may want to plan their meal times during the day or just have a rough idea of what meal options are available throughout the week. Either way, it's all about finding what sets YOU up for success. No matter what the meal planning looks like, a routine or schedule for snacks can provide control over nutrition and take away some of that mental load.

Benefits of Snack Planning:

Puts you in direct control of your nutrition
Removes some of the mental load of eating
Helps encourage mindful portion sizes
Reduces blood sugar dips or extreme hunger
Minimizes mindless snacking
Keeps you fueled to feel your best throughout the day

A woman thoughtfully organizes her upcoming tasks while surrounded by calendars, schedules, and reminders at her desk.

When creating your smart snack schedule it's important to be honest with yourself about goals & plans that will fit into your schedule. Ask yourself some questions to learn when in the day a snack may benefit you the most and what kind of fuel you need. It may require you to think ahead in order to think less when the schedule gets busy.

Smart Snack Planning:

When do I get hungry during the day?
When do I feel out of control around food?
When do I need convenience food?
When do I have time to grocery shop and cook?
What kind of food do I typically reach for?
Do I often crave sweet or salty food?
Are there certain foods that feel like too much effort to prepare?
Do I have a container or lunch box to hold snacks throughout the day?

Bowls of nuts, yogurt, fruits, rice cakes, and dips on a light surface. Includes apple, banana, honey, tomatoes, and snacks, creating a vibrant scene. — A colorful assortment of healthy snacks including fresh fruits, nuts, hummus, and granola bars, perfect for a nutritious boost throughout the day.

Composition of a Smart Snack

Creating a satisfying snack is less about quantity and more about the kind of food. Foods can be made up of carbs, fat, and protein. Depending on your energy needs, you can pair different combinations of these macronutrients. Pairing a carb (cracker), fat (cheese), and protein (pepperoni) will create the most filling snack. Carbs will quickly provide the quickest energy, making carbs beneficial before or after physical activity. Since fat and protein take longer to be digested and absorbed, they provide longer lasting energy.

Another element to consider for planning snacks, is nutrient density. Nutrient density is the amount of nutrients a food can provide for its calories content. Some food have higher nutrient densities than others. An apple provides carbs, fiber, and vitamin C for few calories. A chocolate chip cookie with the same amount of calories as the apple does not provide fiber or vitamin C. Nutrient density does not make a food "good" or "bad," but if you a relying on a snack to fuel you for several hours, the nutrient density can make a difference. Try to incorporate more snack with fiber, whole grains, and healthy fats!

Snacking Tips:

Prepare produce ahead of time by cutting, washing, and portioning it out
Prepare items to be grab and go
Batch Cooking: When you do cook, make larger servings so there will be leftovers
Have non-perishable snacks available: nuts, crackers, nut butter, low sugar protein bars, etc.
Incorporate some of your favorite foods into a snack, like pairing your favorite condiment with some veggies and crackers
Try to use a variety of colors in your snack combo: red, green, orange, yellow