To create a balanced snack, pair a carbohydrate (fruits, vegetables or whole grains) with a protein and/ or healthy fat. The goal at snack time is approximately 125 calories. The carbohydrate portions offered below are equal to 60 calories and the protein/ fat portion are equal to 65 calories, for a total of 125 calories. For a well-balanced snack, simply choose one item from each column.
Carbohydrates should never be eaten alone; they digest and absorb too quickly. Protein digest slower than carbohydrates and fats digest the slowest of the three. By pairing a carbohydrate with a protein and/ or fat, you will slow the digestion of the carbohydrate and create a more even energy burn across the day. However, if you wish to focus solely on protein and healthy fats, you may. Simply double the recommended portions in the “Lean Proteins and Healthy fats” column below to hit approximately 125 calories.
HEALTHY CARBOHYDRATES (60 calories) | LEAN PROTEINS AND HEALTHY FATS (65 calories) |
| 1 piece organic fruit (1 medium apple is a serving – use this as a visual for other fruit. 2 kiwi and 2/3-1 cup berries is a serving) | 1 svg nuts: 9 almonds, 7 cashews, 3 pecans, 2 whole walnuts, 3 macadamia nuts, 18 pistachio nuts |
| 60 calories of rice crackers or other gluten free grain crackers | 2 tsp nut butter (almond, walnut or sunflower seed butter) |
| 60 calories of gluten free granola | 1.5 T hulled sunflower seeds |
| 1 cup cooked vegetables | 2 T hummus (check the label, calories vary – goal is 65 calories) |
| 1 slice rice bread toast or gluten free bread | 1/4 cup lentils or beans, cooked |
| 1/4 cup cooked brown rice, quinoa, quinoa pasta, polenta, buckwheat or millet | shy 1/2 cup of lentil or bean soup |
| 1/4 cup cooked GF oats | 1/2 cup marinara sauce |
| 1/2 brown rice wrap or corn tortilla | 1/4 avocado |
| 1/3 cup cooked sweet potato | 3/4 T pesto |
| 1/2 cup marinara sauce | 1.5 T tapenade |
| 3/4 cup acorn squash, cooked | 13 medium olives |
| 1.5 cups summer squash, zucchini or spaghetti squash cooked | 2 oz fish, seafood |
| 60 calories gluten free high fiber cereal | 1 oz chicken or turkey, white meat |
| Shy 1 oz cheese (organic, aged preferred – dariy is optional) | |
| 65 calories yogurt (coconut preferred – this is made from coconuts. Try So Delicious brand. Or almond, Amonde brand. Plain organic cow yogurt will work too) | |
| 1 small egg, hard boiled | |
| 1-3 oz raw organic sprouted tofu (calories vary greatly with packaged tofu – check the label, non-GMO) | |
| 1/3 cup edamame, prepared (non-GMO) |
FREE TO ADD: salsa and greens (slightly cooked/ wilted), herbs, sea vegetables (seaweed), squeeze of lemon or lime, apple cider vinegar. You may include lettuce, if used as a lettuce wrap.
STAND ALONE SNACKS (already have combined carbohydrate and protein/ fat)
125 calories of raw trail mix (organic, no peanuts, no chocolate)
125 calorie Larabar or Raw Organic Bar (you may need to eat only a portion of a full bar to hit 125 calories)
125 calories of vegetable and bean or lentil soup OR carrot coconut soup or another soup that combines color with a protein source (bean, lentil, seafood, lean meat or poultry)
EXAMPLE SNACK COMBINATIONS (adjust to the appropriate portions):
GF granola and yogurt
Apple and almonds
Rice crackers and tapenade OR cheese OR nut butter OR hummus OR avocado
Cooked vegetables and pesto
Berries and coconut yogurt
Pear and sunflower seeds
Trail mix OR Larabar
Bean or lentil soup with greens
GF Oats and nut butter
Lettuce wrap with turkey or salmon and vegetables
Lettuce wrap with avocado and vegetables
Quinoa with greens and small poached egg
Edamame and GF miso soup