Snacking often gets a bad reputation because many people associate it with low nutrient, ultra-processed foods. However, snacking can be an essential part of a healthy diet. Our dietitian, Meghan Donnelly, encourages people to see snacking as an opportunity to fuel their bodies with nutrient-dense, delicious foods. Think of snacks as mini meals that can provide essential nutrients and keep your energy levels steady throughout the day when consumed strategically.
Eating small amounts of food every 3-4 hours can help maintain stable blood sugar levels and improve mood, energy, ability to focus, and sleep quality. Well-balanced snacks that contain fiber and protein are key for satiety and maintaining energy levels. For example, fiber supports healthy digestion and prolongs feelings of fullness, while protein supports muscle repair and sustains energy.
Some ideas for well-balanced, nutrient-dense snacks include:
- Banana + peanut butter
- Veggies + hummus
- Popcorn + trail mix
- Gluten-free crackers + avocado
- Yogurt + fruit
- Sun butter + gluten-free toast
- Chia pudding
Want some ideas for well-balanced snacks? Check out the Celiac Disease Foundation meal plans and recipe center to find some inspiration!