I do not believe in food rules, but I do see the benefit in having a few guidelines that can serve as gentle reminders to help us achieve some balance while building a snack or meal. These guidelines do not need to be met 100% of time, but are presented to help us gain more satisfaction and satiety after each snack. The snacks bolded are the to-go options!
Mindful Tip #1: The Duo
Aim for at least 2 of the 3 macronutrients while building a snack.
Examples of these duos include:
carb/protein
carb/fat
protein/fat
Carb/Protein Snacks
crackers & turkey
whole wheat pita & hummus
crackers & tuna
veggies & hummus
blueberries & yogurt
pineapple & cottage cheese
orange & hard boiled egg
grapes & cheese
sugar snap peas & edamame
popcorn & nutritional yeast – (cheesy popcorn!)
cereal & milk – either cows milk or a non-dairy milk with protein (soy, pea, fortified oat milk)
Carb/Fat Snacks
raisins & nuts
banana & nut butter
rice cakes & nut butter
whole grain toast & avocado
carrots & ranch
yogurt & flaxseed meal
cottage cheese & slivered almonds
crackers & olives
granola – contains oats for carbs & nut/seeds for fats