If there’s one thing you should know about dietitians, it’s that we love snacks. Adding snacks to your daily routine can be an excellent way to optimize the nutritional value of your diet. When planning your snacks, try to incorporate at least 2 food groups to promote fullness. Here are 10 RD-approved snack ideas that you can try.
1. Apple with nut butter. One of the most simple and satisfying snacks out there. An apple with nut butter is an easy way to add an extra fruit serving to your day, and the nut butter provides just the right amount of protein to promote fullness. RD tip: try selecting a natural peanut butter with just 2 ingredients: peanuts and salt.
2. Yogurt parfait. One of my personal favorites! Create a tasty parfait made with low-fat yogurt, berries, and nuts. It’s easy, filling, and delicious. Plus, it covers 3 food groups: dairy, fruit, and protein. RD tip: go Greek! Greek yogurt can have up to double the amount of protein as regular yogurt.
3. Fresh veggies with Greek yogurt ranch dip. This snack is refreshing, super tasty, and nutritious. Slice up some of your favorite vegetables for dipping, and combine plain Greek yogurt with a packet of ranch seasoning mix. This snack is an easy way to add extra vegetables and protein to your day.
4. Sliced tomato with feta and olive oil. Combine one slice of tomato with one slice of mozzarella. Drizzle with 1-2 teaspoons of olive oil and sprinkle with dried oregano. Simple, savory, and delicious! RD tip: select part-skim mozzarella at the grocery store to cut down the saturated fat content.
5. Peanut butter and jelly smoothie. Blend ½ cup of frozen blueberries, 2 tbsp. peanut butter, ½ cup low fat milk, and a handful of ice until smooth. Be prepared for a tasty and decadent smoothie that tastes just like a traditional PB&J! RD tip: add ¼ cup dry oats to the recipe for extra fiber.
6. “Healthy” banana split. Slice a banana and top with low-fat Greek yogurt, berries, granola, and dark chocolate shavings. RD tip: sprinkle a teaspoon of chia seeds on top to add an extra dose of omega-3’s to your day.
7. No-bake energy bites. If you want a simple, no-bake recipe packed with good nutrition, combine 1 ¼ cup rolled oats, ½ cup peanut butter and ¼ cup agave or maple syrup in a bowl. Mix until well combined and roll into 1-inch bites. RD tip: add 1-2 scoops of protein powder to boost the protein content of this snack.
8. Edamame with sea salt. Edamame is a great, easy snack that is packed with fiber and protein! Simply steam up some frozen edamame on your stovetop. After a few minutes, simply drain the water, top with a pinch of sea salt, and enjoy!
9. Whole wheat pita and hummus. This one requires close to no prep, and the fiber and healthy fat combination of these two foods will keep you full for hours! Choose a pita made from 100% whole wheat flour and your choice of hummus.
10. Peanut butter and honey toast. This is a snack that’s sure to satisfy your sweet tooth. Spread 1-2 tablespoons of nut butter on a slice of whole wheat toast. Top with sliced almonds, a drizzle of honey, and a pinch of chia seeds.
Happy snacking!
Until Next Time,
Emily Sicinski, MS, RDN, CDN