Making a Plan of Attack for Healthy Snacks

Yes, it’s true, snacking can be good for you, but that’s not permission to spend an evening alone with a bag of ranch-flavored chips and a diet soda. To make eating between meals work for you and not against you, you’re going to need a plan. Sun Basket’s team of registered dietitians offer some snack smarts to help you stay on top of your game. 

Pick plants

Snack time is a great opportunity to increase your produce intake. Keep washed and sliced vegetables on hand so they’re ready when your stomach starts rumbling. 

Portion it out

To control calories, contain the size of the snack. Instead of eating directly out of the container, pre-portion nuts or whole-grain crackers in small, reusable containers to make your own individual snack packs. A piece of fruit offers the perfect snack size. 

Power up with protein

Plain yogurt, hard-boiled eggs, nuts, and bean spreads like hummus are great foods to include between meals. Proteins can help you feel full longer. 

Stick to a schedule

Snacks are everywhere and make it easy to eat all day. Plan a snack between lunch and dinner to help prevent an afternoon slump and subdue your appetite. This can also help you make better choices at dinner and prevent overeating or snacking before bed.  

Try something new

Snacks offer an excellent opportunity to experiment with new foods. If you’ve never tried jicama, cut some into sticks for a portable snack, or grab an Asian pear or a pomegranate at the produce market, if that’s not something you usually eat. Snacks are a low-commitment way to expand your palate.   


Avoid mindless snacking while watching television or sitting in front of a computer. Shut down the screens before you eat to make it easier to focus on the acting of eating. Distractions can actually make it more difficult for your body to recognize cues that you’re full. 


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