The Balanced Snack Formula
The Balanced Snack Formula
Balanced nutrition means choosing foods with a variety of nutrients, including vitamins, minerals and phytochemicals, while also experiencing a sense of fullness and satisfaction after eating. A simple formula for a meal is to fill at least 75% of your plate with plant foods such as vegetables, fruit, legumes and whole grains. While snacks do not usually have as many components, it’s still possible to craft a balanced snack.
A balanced snack may include a source of protein, the nutrient that contributes to feelings of fullness, and a fruit or veggie, which provides vitamins, minerals and fiber.
Many snack foods such as crackers, pretzels and chips don’t fit into one of these two categories, but that doesn’t mean they cannot be part of a balanced snack too. Approach snacking with intention based on how you are feeling and then pick your ingredients. If you find yourself snacking without a clear sense of why, read about mindful eating and try a mindful eating exercise.
Pick a source of protein:
Hummus
Hard-boiled eggs
Nuts (almonds, cashews, walnuts, pistachios, pecans)
Bean dip
Cheese cubes or string cheese
Crunchy chickpeas or lentils
Yogurt
Roasted edamame
Seeds (sunflower seeds, pumpkin seeds)
Pick a fruit or vegetable:
Stone fruit (peaches, plums, apricots, pluots, cherries, nectarines)
Cucumber slices
Apple slices
Baby carrots or carrot sticks
Orange or clementine slices
Bell pepper strips
Grapes
Green beans
Pear slices
Cherry or grape tomatoes
Kiwi
Radishes
Unsweetened dried fruit
Kale chips
Melon balls
Cauliflower
Mango cubes
Broccoli
Pineapple slices
Endive
If you’re looking to eat more plant-based snacks, check out our simple tips.
