Snacking can certainly be healthy. It’s simply a matter of being smart and strategic about your choices and timing. “The keys to a healthy and satisfying snack are protein and fiber,” explains Jo Bartell, M.S., R.D., C.D.N., head of coaching at Rise, an app that pairs users with personal nutrition coaches for healthy eating guidance and advice. “Both of these work to keep you feeling satisfied between meals so you’ll feel less inclined to graze throughout the day and less starving come your next real meal, which can lead to overeating.”
Bartell also mentioned that incorporating small snacks between meals is an easy way to add more nutrients to your diet by “sneaking in” different healthy foods that you might otherwise miss out on. “As a general rule, snacks should be 150 to 250 calories,” Bartell added. And she suggests choosing foods and food combos that have less than 12 grams of fat, three or more grams of fiber and five or more grams of protein. To help give you an idea of what fits this criteria, Bartell offered the following healthy snack ideas.