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- OUR SECOND DROP: SNACKS 🐿
OUR SECOND DROP: SNACKS 🐿
The top 10 snacks you never knew you needed
Elevate your nutrition with science-backed tips crafted by expert dietitians, all in a nutshell.
SMART SNACKING
ASK US ANYTHING: SNACKS 101
With back-to-school season around the corner and in-office policies ramping back up, the 3 pm slump has never felt more real. Not sure what to snack on or if you should snack at all? Keep reading for tasty solutions.
Eating every 3-4 hours is the sweet spot for optimal energy levels. For those with hectic schedules, snacks can be helpful to bridge the time between meals and avoid serious hanger issues (i.e. lunch at noon and dinner not until 7 pm).
To prevent a blood sugar rollercoaster ride, smart snacks are key. Here’s why:
When you eat, your blood sugar naturally rises and triggers an insulin response 📈.
When you eat simple carbohydrates (i.e. chips, crackers, sweets) in excess, your blood sugar peaks and then takes a sharp nosedive— forcing the body to pump out even more insulin.
The result? That familiar energy crash that often feels like fatigue, brain fog, or even more hunger. Additionally, higher insulin levels promote fat storage, which most of us would rather avoid.
Quick read: Opt for snacks that offer a balanced mix of nutrients to keep you energized and satisfied. Choose a combination with protein ✅ (Greek yogurt, cheese, eggs, jerky) + fiber ✅ (fruits, veggies, whole grains) + healthy fat ✅ (nuts, nut butter, seeds, avocado) for the most bang for your (health) buck. Sadly, that venti coffee drink or candy-like granola bar won’t cut it.
Final tip: Snacking ≠ grazing every 20 minutes. The body needs time to rest and digest in between meals. If choosing to snack, make it intentional, sit down & enjoy it.
SERVE IT UP
We love the convenience of a protein bar but honestly hate all the added nonsense. These nutty, no-bake protein balls are full of whole-food ingredients without the weird stuff. They’re perfect to make in bulk, keep in the fridge or freezer, and have on hand as an easy snack all week long.
Get the recipe here.
THE SNACK SECTION
Snackable tips, tricks, and fun facts for a healthier lifestyle.
This week, we're dishing out our ultimate snack combos, ideal for those indecisive moments. A hectic schedule shouldn't interfere with your snack time. Trust us, you'll want to keep this one handy 👇🏻.
🏡 At home: Gimme seaweed snacks + avocado + everything bagel seasoning + side of edamame beans
🖥 At your desk: Good Culture cottage cheese + raspberries + slivered almonds. Swap the berries for cucumbers + tomatoes if you want something more savory.💡Pro tip: we love the lactose-free variety of this cottage cheese if you’ve got a sensitive tummy. (🥇Char’s pick)
🍪 Craving something sweet: Purely Elizabeth cinnamon raisin almond cereal + hemp seeds + pecans + milk of choice (🥇Jen’s pick)
🧂 Craving something salty: Splitz split pea crisps + Babybel cheese
🍿 In need of a crunch: ParmCrisps + hummus + snap peas
🥕 Vegan option: Flackers + Miyoko’s vegan cream cheese + celery sticks
✈ While traveling: Archer or Chomps jerky stick + honeycrisp apple. Sub Biena roasted chickpeas if you’re looking for a meat-free option.
👟 Before a workout: Once Again peanut butter packet + plain Greek yogurt + sliced grapes
💪🏻 After a workout: OWYN or Koia protein drinks if you’re in a rush and need a pick-me-up. Both have shelf-stable varieties, so you can take & shake on the go.
⌛️ When you just need something quick: Aloha (use code INANUTSHELL for 20% off) and IQ bars are great in a pinch. We ❤️ the shorter ingredients list and lower added sugar content compared to most brands.
If you want more snack inspo, check out @chelsea.thenondiet.rd and @jam.nutrition for fresh ideas.
LET’S CONNECT
As we set out on this journey to create a community that loves nutrition as much as we do, your feedback is essential. Have a brand, topic, service, or business you want featured? Have thoughts on collaborating? Or just want to say hey 👋🏻? We want to hear all about it.
Cheers to good health,
Char & Jen