Healthy Snacking to Stay on Track

April 2020

Let’s face it.  The world has shifted on its axis.  Nothing is as it was before.  And many find themselves turning to food for comfort and solace.   Stress eating may be knocking at your door, and has plopped itself down for an extended visit.  Or you may have no appetite at all.  Or limited access to healthy foods.  I’m grateful for every morsel of goodness that comes into our home.  And I hope you have nourishing food, as well.  

Let’s take a moment right now to BREATHE.  Take a nice, big, cleansing breath. Drop in.  You are okay.  You are alive, and we will all get through this together.   My wish is that we come out the other end a more compassionate society, healthy, and whole.  My utmost respect and indebtedness goes out to all of our healthcare workers, first responders, grocery and restaurant employees, and every delivery person braving this pandemic to bring us what we need.  THANK YOU.

And now to the topic, “Healthy Snacking to Stay on Track.”  Here are 7 of my favorite snacks that come balanced with protein, fat, and fiber to keep your blood sugar steady, and quell an “out of control feasting beast.”  Don’t beat yourself up if this has been the case with you. It’s okay. Just put one foot in front of the other, BREATHE, and do the best you can.  I hope these suggestions will nourish you: mind, body, and soul. Try out one or two.  Let me know how it goes. 

My 7 Favorite Balanced Snacks:

(1) Nuts and Seeds- The Perfect Package of Protein, Fat, and Fiber:

  • NUTS:   walnuts, pecans, cashews, almonds, hazelnuts, macadamia, pistachio, and brazil nuts
  • SEEDS:  pumpkin and sunflower seeds;  sprinkles of the smaller “super seeds” such as flax, chia, hemp, and sesame seeds over yogurt, hummus, cut fruit or vegetables
  • PRE-PORTION nuts and seeds into small baggies or containers for “grab and go” snacking.
  • NOTE:  Store nuts and seeds in the freezer or refrigerator.  They can become rancid and spoiled over time due to the oil content.  

(2) Fruit and Vegetables with Nut Butters:

Combine slices of your favorite fruit or vegetables with a nut butter.

  • Almond, sunflower, pecan, cashew, peanut, macadamia, and walnut butters are all excellent options.  
  • Choose organic peanut butter. Look out for added sugars in all nut butters.
  • is an excellent resource for purchasing nut butters, plus individual sized nut butter packets to take on the go.

(3) Yogurt Parfait:

With a base of your favorite unsweetened yogurt (Greek-style or regular), add fresh berries or diced fruit, a sprinkling of nuts or seeds, or a handful of granola. MAKE IT YOUR OWN. Add in whatever calls you from super seeds to coconut flakes, or even cacao nibs or chocolate chips for a real treat!

(4) Half an Avocado:

Sliced with a squeeze of lime, and a sprinkle of salt.

(5) Roasted Chickpeas:

Chickpeas are an excellent source of fiber and nutrients. Make your own, or purchase brands such as Biena, Saffron Road, Watusee, or The Good Bean. As with the nuts/seeds snacks, consider pre-portioning into baggies.

(6) Jicama:

Chop into matchstick-size pieces, and add a squeeze of lemon or lime.

(7) Hummus or Guacamole:

Serve with cut up vegetables or healthy crackers.


I hope this is helpful!  Please let me know how it goes.

For more information about topics on balancing protein, fat, and fiber, please check out Gretchen’s new course:  “Protein, Fat, and Fiber: The 3 Amigos for a Balanced Blood Sugar and a Balanced YOU.”

2 thoughts on “Healthy Snacking to Stay on Track”

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