Rachel Rodriguez • Nutrition

How to Build a Healthy Snack

Learn how to build a healthy snack with an easy formula, why timing is so important, and by adding this ONE thing can cultivate more energy.

Here’s what you’re about to learn:

1- We’ll quickly review the easy formula with some snack ideas

2- Why the timing of snacks is important.

3- And then how to add one more thing to your snack that you may not be doing now.

Easy Formula

Building a healthy snack is in a similar fashion to a meal, only it’s on a smaller scale.

If you haven't checked out my other blog post Get A Leg Up with Appetite Control, click here. This will help you break down a balanced meal as well.

Whether it's eating a balanced meal or creating a healthy snack, our goal is to make sure that you're getting enough nutrients throughout your day.

The easy formula can be broken down as so: Carb + Protein + Fat = Healthy Snack

Here are 3 examples to generate some ideas for you and help you kick that afternoon craving to the curb:

1- broccoli (carb) + hard boiled egg (protein) + hemp seeds (fat)

2- apple (carb) + string cheese (protein) + nut butter (fat)

3- pineapple (carb) + sunflower seeds (protein) + pistachios (fat)

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Timing Is Important

Let’s dive into the timing usually done between meals right?!

Even if you’re back at your desk working hard or ending an afternoon meeting. That hunger is creeping up on you.

The timing of snacks is important because you want to allow enough spacing in between meals for proper digestion. Water should be consumed in between meals as well. Aim for half your body weight in ounces.

For example, let’s say you weigh 200 pounds /2 = 100 pounds or ounces per day of water that you should be drinking!

Here’s a typical time that people eat on a given day.

Breakfast is 8 am
Lunch would fall around 12 pm
Dinner is often around 6 pm
That means a snack would be integrated at about 3 pm

Remember a healthy meal with the proper nutrients for appetite control should last you anywhere from 3-5 hours, aiming for 4-5 hours is ideal.

One More Thing

A snack should be looked at as a way to be integrated within your day to cultivate more energy. Don't get me wrong, there are times that I grab candy, sugar, banana bread, or something else that's quick and easy. I do it! There's no shame in it.

However, I do try to have some grab-and-go items that I can piece together that follow that easy formula.

In addition, let's say you have 15 minutes or really short on time -5 minutes. I want to help you elevate those few minutes that you do have with 3 simple steps:

Step #1- SMELL the food in front of you

Do you smell the sweetness of the apple, a nut flavor from almonds? Take a moment to stop in your day and breath, smell the food you are about to eat.

Step #2- TASTE the food

All the while, asking yourself is it salty? Sweet,? Perhaps spicy? What do you taste?

Did you know that you have anywhere from 2,000-to 4,000 taste buds on your tongue? I didn't know that and thought it was amazing, so let them do their job!

Step #3 SHAPE it into an experience

Are you outside watching cars drive by? Is the wind blowing? Are birds chirping?

Elevate the atmosphere and your surroundings. Go ahead mentally hit the pause button to create an experience, and let your mind wander.

FREE Download

Here's a grab & go handout to help you build a healthy snack and generate some snack ideas!

Download Now

Smash Your Grape

Taking a moment to yourself nourishing your thoughts, by eating a healthy snack helps you cultivate more energy throughout your day.

Id’ say that’s a win-win in my book! What do you think?!

Good health is good business in my world. Start investing in your health today.