Tips for Better Snacking

You might be focused on eating healthy when sitting down for a meal, but how important are the snacks you are having to your overall health? Convenience is more often the issue we find, especially when it comes to snacking.


Depending on your activity level, you may need 1-3 snacks per day between meals. Not eating the right snacks can add up to many unnecessary calories, taking you further away from your goals. 


The good thing is, these can be easily fixed with just a few little focuses. 


Protein + Fat = Success

When snacking, the best things you can have are protein, healthy fat, or both. Protein & Fat will keep you full and satisfy you much longer. 


It’s important you don’t just eat carbs by themselves. They will spike your blood sugar and give you temporary energy, but will leave you tired and hungry later, often consuming more carbohydrates. A banana by itself is not a great snack, but adding a handful of nuts or a hard boiled egg is! 


Sub Out Candy

“If it’s around, I will eat it,” is a common phrase we hear (this is true in my home as well). One of the best things you can do is identify what you know will tempt you, and get it out ASAP. The sooner you eliminate candy and junk foods, the sooner you will make the right choices. 



If you have a sweet craving, try subbing dark chocolate 72% or higher. Dark chocolate possess antioxidant properties, such as flavanols and polyphenols, which help protect your body against inflammation, coronary heart disease, and cancers.


Another good substitution for a sweet craving is trail mix or a scoop of nut butter. Just make sure you only have a handful, or 1 scoop, as too many healthy fats can lead to storing fat. 


Prep with Healthy Snacks Around

Setting yourself up for success is the best thing you can do for your health. Get rid of things you know you will eat, and add in the right ones. 


Replace at least 2-3 snacks that are healthy and you like, so that you are ready at any time. Make sure to leave these healthy snacks in common places (office, car, home, etc.) so you never feel like your back is against the wall, and resort to a less than ideal solution.


Examples of Good Snacks

Apple and Nut Butter

Carrots and Hummus

Beef Jerky 

Hard Boiled Egg

Nuts/Trail mix 

Fuel For Fire

RX Bar

Perfect Bar

Leftovers from previous meal

Protein shake (SFH, primal kitchen, ancient protein, bulletproof, true nutrition)



Do you find it difficult to stay on track with your nutrition? Our Reform Nutrition program provides individual coaching to help you reach your specific goals. 

Contact us at to schedule a No-Snack Intro.

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