5 Tips for Easy Snack Packing from a Registered Dietitian

What is a snack? Is it something that gets you from breakfast to lunch? Or that you only consume if you are starving and need food fast? Snacks are important. They help us to regulate our hunger instead of putting off our hunger cues until absolutely necessary. This stops us from being able to read what our body wants and can lead us to consume things that aren't satisfying. Snacks can also be a great way to regulate blood sugar if you have diabetes and if you have gastroparesis snacks are your lifeline for avoiding bloating and discomfort.

These tips are both in the moment tips to help you pick a snack, but will also help you to plan ahead so you don't get stranded snackless!

Tip #1 - Don't wait until you're so hungry you feel like death

Snack early and snack often. This doesn't mean you have to eat every two hours, but listen to your hunger cues and when your stomach starts to growl or you can feel that you are hungry...honor that! I find that people often think they are undeserving of a snack or that snacking will lead them to gain weight. Remember, your body is smart! If it is telling you that it is hungry it's for a good reason. Plus, putting off a snack to decrease how many calories you are eating can lead to overeating at your next meal. If you are an athlete snacking is even more important because it can ensure that you are getting enough calories throughout the day and can even help you gain muscle!

Tip #2 - Pair a carbohydrate and a protein

This nifty trick is called "carbohydrate pairing". Carbohydrates will provide you with the energy to keep going, while protein adds a sustaining element. This is especially important if you are diabetic or pre-diabetic because it helps you stabilize your blood sugar throughout the day! For my athlete friends, carbohydrate pairing can help you to optimize your post-workout snack because your body needs to refill carbohydrate stores before it can use protein to build muscle.

Tip #3 - Salty or sweet?

When choosing a snack, make sure it is something that will keep you satisfied, not just an ultra healthy snack you feel forced to eat. A good question to start with is, "Do I feel like something salty, or sweet?" Listening to your body in this way can set you up for success so that you don't eat a snack and feel sad about it 20-minutes later. Some easy options are peanut butter and crackers or fruit and a cheese stick, if you need something more shelf stable you can find granola bars that are both sweet and salty!

Tip #4 - Plan for success

Planning ahead is one of the best ways to set yourself up to succeed. This requires thinking a little more about what you need to get out of your snack. You might consider whether or not your snack needs to be refrigerated, a good rule of thumb is if you won't be eating it within the next four hours you will need an ice pack or refrigerator. Another consideration is whether your snack is going in a backpack. There's nothing like packing a beautiful peach and pulling it out after your hike only to find a sloppy mess. If you don't want your snack to get crushed in your backpack and you have the room, you might want to put it in a tupperware for safe keeping!

Tip #5 - Don't beat yourself up if your snack isn't perfect

I guarantee there will come a time when you didn't have time to plan ahead and the only options for snacks you have are "unhealthy" or "junk". And hey, there might also be a time when birthday cake at a party is your snack for the afternoon. This is ok. Your body still deserves to have it's needs met! Assure yourself that there will be another opportunity to snack tomorrow, choose the option that feels the most satisfying, and move on.

Go forward and snack with confidence!

I hope these tips gave you an idea for how to build a snack that is both sustaining and satisfying. Remember to listen to your body and attempt to balance your snack with both carbohydrates and protein.

If you feel like you need support with emotional eating, planning for competition and travel as an athlete, or just general ideas for how to incorporate more healthy habits into your lifestyle, click here to schedule a FREE 15-minute call with me to see how I can help you!