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!