The Importance of Balanced Snacks for Health + 30 Easy Ideas
Snacks can make up an important piece of an overall healthy diet and lifestyle. They can be a great way to incorporate added nutrients and hold you over until your next meal time. This is my go to list for easy, nutritious snacks (and even added some that are perfect for on the go and traveling)!
What is a Balanced Snack?
All this talk about a “balanced snack” but what even is it? It means there are multiple food groups present and balanced macronutrients (fats, proteins, and carbohydrates). By balancing these, you can ensure better control of your blood sugar levels.
When you balance your blood sugar effectively, it prevents your glucose from spiking too high too quickly, or crashing and causing low blood sugar. This instability can cause mood swings (that hangry feeling), inflammation, and predispose you for diabetes and other chronic health conditions. I have a whole blog post digging into blood sugar balance here.
Another part of having a well-balanced snack is portion size. These are all easily adjustable portion sizes based off of activity level, your own personal nutrient needs, weight loss goals, or preference! I am a big advocate for bio-individuality when it comes to health and that needs to be taken into consideration when choosing healthy snack ideas.
Snacks on the go
Like so many people nowadays, I feel like I am always on the go. I noticed quite a while ago that eating out was one of the big factors negatively influencing my health (and my wallet!), and often I wasn’t really enjoying what I was eating out- it was just a matter of convenience. When I started being more intentional about packing snacks before heading out to run errands, I realized I was making less impulse food options and was feeling better about my food choices. It also allowed me to take the extra time to stop by the park and play for longer with my daughter- or not be as rushed to get home- because I knew we weren’t going to be hangry in a few minutes!
*In the list below, any portable snack that is easy to take on the go is marked with an asterisk!
These freezable lunch boxes are my favorite!! I found my first one at a thrift store and have purchased 2 more since because they are so convenient. Instead of having to add in an ice pack, the whole bag can be placed in the freezer and the ice packs are built in. It keeps my lunch cold and I just put it back in the freezer when I get home after work and it is ready for the next day. They also have a smaller, snack sized version.
Other favorite snack containers:
I also love these glass containers and
these reusable silicone bags for packing snacks.
Non-toxic, low waste, and great quality!
My favorite online market to purchase snacks from
This is not the first time I have talked about Thrive Market on the blog and it won’t be the last. When I discovered that you can order healthy foods and house products and have them delivered to your door- it was a game changer for me. I primarily use this brand for ordering packaged pantry items (perfect for snack time!) and household products.
Try out Thrive Market and get 40% off your first order here!
30 Healthy and Balanced Snack Ideas
P.S. All snacks marked with an asterisk are great options for packing with you on the go! Or check out my post all about healthy food choices while traveling and roadtripping.
Cottage cheese and fresh fruit- I love the brand Good Culture for cottage cheese. Such great ingredients and literally the most delicious cottage cheese I have ever tried.
*Almond butter/ peanut butter and apples- nut butters can be a good source of healthy fats. Just opt for one that is made of only nuts and salt without any additional ingredients!
*Bell Peppers and Hummus or Carrots and Hummus
*Hard-boiled Eggs and Dried Mango (or any other fruit)
*Beef Jerky and Fruit
Sardines and whole grain crackers - a quick and easy, nutrient-dense snack! Sardines are packed with protein, calcium, and healthy fat source.
Apple Tuna Bites- Do you love tuna sandwiches? This is basically a bit of tuna salad on top of a circular apple slice. It’s a bit lighter making it the perfect healthy snack! I usually will prep this at the beginning of the week in a glass container in the fridge and then can be used throughout the week.
*Chomps meat stick and That’s It bar - I love both these brands when you need ultimate convenience! I also really love the Thrive Market alternative meat stick (it is nearly identical to Chomps, but quite a bit cheaper!)
Greek Yogurt Bowl- there are so many great options for what you can add to these! Fresh fruit, granola, honey or maple syrup, chia seeds, nut butter, or bee pollen (a great source of additional B vitamins!) Not only is Greek yogurt a great source of protein, but make sure you purchase one with live active cultures for gut health support too.
Mini Charcuterie board- my favorite throw together snack! Some deli meat, cheese, olives, veggies, and maybe something to dip it in like mustard or hummus. This is the great go to snack when you have things ready to expire and need to use them up!
Smoothie
Avocado Toast- some of my favorite ways to make this classic a bit healthier:
Choose a bread made of whole ingredients (think whole grains, yeast, salt, and water... that's it!)
Add an egg on top for some extra protein
Micro greens are another great addition for some added vitamins and minerals!
Cucumber slices with cream cheese and smoked salmon- familiar with bagels and lox? I love this alternative that’s a little bit lighter and healthier, but just as tasty! Bagels are hyper-palatable- meaning that they are a food you can easily over eat. So while they are fine to enjoy on occasion, I don’t love them for a frequent snack. To make this snack cut a cucumber into circular slices, add a bit of cream cheese (Good Culture is my favorite brand!), and top with a piece or smoked salmon. You can also sprinkle with “Everything Bagel Seasoning”!
Egg Bites- some of my favorite recipes:
Starbucks Egg White Bite Dupe from Lovely Delites
Spinach and Feta Egg Bites from Heaping Harvest
Half an English Muffin with Scrambled Egg and Feta
Greek Yogurt Bark - Spread greek yogurt on a baking sheet, sprinkle with berries, granola, honey and nut butter and then pop in the freezer. Once the yogurt sets, pull it out and break up into pieces! So easy and the best part- they are such a hit with young kids.
*Oatmeal Bites - a couple of my favorite oatmeal bite recipes
Cinnamon Apple Oatmeal Bites from Feeding Tiny Bellies
No- Bake Oatmeal Energy Balls from Clean and Delicious
Organic Yogurt
Tortilla Chips and Salsa - Siete Chips are my favorite healthier tortilla chips (I stock up on them from Thrive when they are on sale)! I also love finding a salsa with some beans included for extra protein.
*Chicharrones (pork rinds) and fruit- I love the 4505 brand for pork rinds (again, something I typically buy from Thrive Market but can occasionally find at Costco)
*Homemade Trail Mix- Making your own trail mix is soo easy and much more affordable than buying something premixed. Just throw together dried fruit, nuts, and maybe some dark chocolate pieces if you are in the mood for a sweet treat!
Peanut butter Stuffed Medjool Dates- When I read about dates for your third trimester I was not a fan.. Until I stopped trying to eat them by themself and paired them with some cheese or a bit of nut butter! So good and help cut down the sweetness.
*Protein muffins
Healthy Banana Protein Muffins from The Healthy Consultant
Healthy banana split - another option for an easy sweet treat. Cut a banana long ways and cover with plain greek yogurt, bee pollen, a drizzle of nut butter, and whatever other toppings you have!
*String cheese and fruit
Chia pudding - This is so easy to make with some milk, chia seeds, vanilla, and cinnamon! Then you stir it all up and put it in the fridge overnight to allow the chia seeds to gel up into a pudding like consistency. Chia seeds can be irritating for your digestion, so only enjoy this snack on occasions or as much as your digestion tolerates.
*Celery sticks and almond butter- If you can eat celery without digestion problems, this can be a good snack option. The crunchy texture comes from indigestible cellulose, so for some people it causes gas, bloating, and indigestion.
Prosciutto and melon- one of my favorite summer time snacks! The perfect pairing of salty protein and sweet carbohydrates.
Healthy Orange Julius- this is so refreshing and easy to make! Simply add half parts milk and orange juice and a handful of ice and blend up until smooth. For some extra protein, add a scoop of unflavored collagen!
Quesadilla- throw some cheese and chicken into a tortilla (we love the Siete brand!) and heat it up in a pan until the cheese is all melted
I love having healthy snacks on rotation for not only myself, but my daughter as well! They help keep our energy up and keep us well-nourished throughout the day. What are some of your favorite snacks? I’d love to hear from you.
-Kaelyn