Snacking 101 with a Registered Dietitian

May 30 2022 | Ashleigh Kidd, RD, LDN


Do we need snacks? Should we snack? If you find yourself hungry between meals, consistently eating past fullness at meal times, or won’t be eating a meal within 45 min of activity or exercise, incorporating snacks in your day sounds like a good fit.

Some of us might be familiar with “grabbing everything but the kitchen sink” when we walk in the door after a long day of work, feeling famished. This is pretty common and indicates you may not be eating enough during the day as a whole, or you might just need to add in a snack between lunch and dinner. Pro tip: keep some snack options at the office to have between meals, and something you can grab before you leave, especially if you have a long commute. This can help make dinnertime a more intentional, enjoyable, and mindful experience.

When choosing your snack, you want to pair a fiber source with a protein and/or fat source. This is the key to sustained energy and keeping you full and satisfied between meal times. Here are some examples of fiber, protein, and fat sources.

Fiber Sources:

  • Fruits (i.e. berries, watermelon, banana, apple, pear, grapes, clementines)
  • Veggies (i.e. baby carrots, cucumbers, bell peppers)
  • Whole Grain crackers, pita, or bread

Protein and/or Fat Sources:

  • Nuts & Seeds
  • Nut Butters
  • Eggs
  • Cheese
  • Plain Greek yogurt
  • Avocados or guacamole
  • Hummus


Let’s look at some of the ways we can pair these together to make the perfect balanced snack:

  • Almonds + Banana
  • Whole Grain Toast + Avocado/Guac
  • Baby Carrots + Hummus
  • Grapes + Cheddar Cheese slices
  • Hard Boiled Egg(s) + Tangerine
  • Greek Yogurt + Raspberries
  • Walnuts + Apple
  • PB + Whole Grain Crackers
  • Blueberries + Pumpkin Seeds + Dark chocolate (yummy homemade trail mix!)
  • Pear + Cheese Stick
  • Whole Grain pita + tuna

Remember you can always refer to our recipe library for balanced, yummy snacks! To learn more, browse the F45 Challenge Blog: How to build a balanced & satisfying plate


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