Healthy Snacks for Back to Fall

Hate to be a Debbie Downer but the end of summer means back to work and/or school. I look at this as the perfect time to tighten up your routines, healthy habits, and nutrition! Like a “Pre-New Year” resolution. So let’s talk about healthy snacking!  Packing the right snacks can truly level up your health, energy, and focus! 

When I recommend well-balanced snacks I generally go with items that are:

• Calories: < 200 
• Protein: ~5-15g 
• Fiber > 3 grams
• Sugar < 15 g (ideally < 5 g added sugar)

A snack high in protein and fiber will maintain your blood sugar, prevent extreme hunger, and decrease cravings. So…don’t be afraid to snack, enjoy it!

Pantry Snacks—grab-and-go:

• Protein bars made with clean ingredients - BTR Nation is our fav!
• Dried edamame - The Only Bean
• Seeded crackers - We “heart” Mary’s Gone Crackers
• Popcorn
• Tinned Fish:  Tuna, Salmon, Sardines!
• Beef jerky
• Nuts, seeds, nut/seed butter
• Dark chocolate - >70% cacao

Fridge Snacks— Bring on the “whole food” vibes! 

• Greek yogurt
• Chia pudding
• Cottage cheese
• Portioned cheeses
• Fresh fruit
• Veggie sticks
• Hummus
• Guacamole
• HB Eggs
• Olives

Freezer Snacks—there when you need them!

• Frozen edamame
• Frozen fruits
• Frozen veggies
• Fruit pops/frozen yogurt pops

Elevated or Grown-up Snack combos:

• 1 oz Cheese and 1 Small Nectarine
• 1 Egg with 1/2 cup Cottage cheese and Microgreens
• 3 oz Smoked salmon with Cucumber slice bites
• Sliced turkey wrapped over carrot and celery sticks

For the little ones (kid friendly; adult approved):

• “Ants on a log” - Celery sticks with 1-2 tbsp nut/seed butter + blueberries dotted along the top
• Apple slices + ½ cup full-fat Greek yogurt w/ cinnamon
• Homemade gluten-free/grain-free muffins (with chocolate chips of course!)

Family Snacks:

• Rice cakes with Cottage cheese and Berries
• Hummus (1/4 cup per person) and Sliced veggies
• Guacamole (1/4 cup per person) and Seeded crackers or tortilla chips
• Fruit and cheese and/or nuts
• Elevated cheese board! 

We’ve got tons more snacks in our tool kit. Need more ideas or a strategy, Fall is the best time to focus on nutrition! Sign up for a session or two! Stock up your pantry, fridge, and freezer with healthy options so you’re always ready to go!