Sometimes, when hunger strikes between meals, the last thing we want to do is spend time cooking or putting together a snack, especially when we’re on a short break, traveling, or juggling a busy schedule. It can be easy to grab whatever is quickest, whether that’s chips, cookies, a pastry, or a piece of fruit. While a quick snack may reduce your hunger, it doesn’t leave you feeling satisfied for very long, and you may find yourself feeling hungry again soon afterward. If this sounds familiar, you’re not alone! In this blog, we’ll explore how to build a satisfying snack that provides the nourishment and energy you need to help keep you going between meals.

How to build a satisfying snack

Just as we think about balance when putting together a meal, we can apply the same idea to building a satisfying snack. A simple way to build a snack is to include a source of carbohydrates along with a source of protein, fat, or both.

Each of these nutrients plays an important role in keeping our bodies nourished throughout the day. Carbohydrates provide energy, while protein and fat can help with fullness and satisfaction. Including a combination of these nutrients can help provide lasting energy and support focus between meals.

Examples

Below, you’ll find different options from each category that you can mix and match to create a satisfying snack. Get creative with the combinations and try pairing ingredients in different ways to add variety to your snacks. These ideas are quick, easy, and require minimal preparation, making them convenient for busy days, travel, or whenever hunger comes up.

Carbohydrate Options	Protein & fat options
Pita chips Apple Bananas Mandarin oranges Granola bar Popcorn Roasted chickpeas Crackers Rice cakes Carrot or celery sticks Cherry tomatoes Dates or dried fruit Cucumber Honey Cereal Toast	Favorite nuts Beef /turkey jerky Peanut butter or other nut butters Cheese Hummus Edamame Yogurt drinks String cheese Bean dip Greek yogurt Cottage cheese Canned tuna Guacamole Hard-boiled eggs Turkey or chicken slices Pumpkin or sunflower seeds

Remember:

There is no one “right” way to build a snack. Your hunger, schedule, preferences, and access to food can all influence what works best for you. Some days you may need a more substantial snack, while other times something smaller may be enough. If you finish your snack and are still hungry, that’s okay! Your body may need more food. You can add another carbohydrate, protein, or fat source, or simply have more of the snack you already chose.