Are you a snacker in between meals? More often than not, you’ll need a small snack in between your three larger meals to keep you sustained throughout the day. This will help your blood sugar stay balanced, which also helps with mood and energy. But the thing is, if you take a stroll down the snack aisle at your local grocery store, you’ll find a lot of pre-packaged foods that aren’t very beneficial to your health.

There’s an equation you can use to make sure you are snacking in a way benefits you the most. After all, you’re less likely to overeat or crash during the day when your body has a steady stream of nutrients to power you through.

Here are some essential snacking tips to help keep you sustained throughout the day. 

Healthy fats

Healthy fats can help you feel satiated and sustained throughout the day.
They help balance blood sugar levels, keep inflammation low, and help you feel better overall. Among the best healthy fats for snacks are nuts. Not only are they loaded with healthy fats, but they’re also packed with fiber, protein, and minerals.

Even a pure nut butter would work, smeared upon slices of apples, celery, or packed in your favorite smoothie. If you have nut allergies or just plain don’t like them, turn to avocados for your healthy fat. Mash up an avocado with lime juice and salt and pepper, then dip in your favorite veggies and enjoy.


Fiber is something we typically don’t get enough of, even when we primarily focus on eating healthy meals. Being mindful of your fiber intake, especially during snack time, can help you feel satisfied between meals and regulate your digestion.

Simple snacks like apples, pears, berries, seeds, and carrots have lots of fiber. Add a little hummus to your veggies, and you’ll feel full enough to keep going until dinner.

chocolate nut butter protein smoothie


When you put protein on your snack plate alongside that healthy fat and fiber, you’re going to be setting yourself up for a snack that’ll leave you feeling satisfied. Try mixing in your favorite protein powder with your favorite fruits, spinach, and nut butter. Avocado goes great in smoothies, as well. You’ll have a quick and delicious snack, and you’ll feel fulfilled until your next meal.

Shifting the way you think about snacking can be simple and create significant results. If your typical snacks aren’t keeping you satiated, take a look at what’s on your snack plate and make some adjustments.

By incorporating healthy fats, fiber, and protein into that snack, you’ll be much more likely to have a snack that’ll sustain you. 

Want to give food journaling a try?

Journaling can help you keep track of what you eat and live healthier. Click here to download our free 7-Day Food Journal to get started.

7-day food journal cover