Nutrition: Healthy Snacks

Snack attack.

By Eric Chen, WAC Nutritionist and Wellness Coach

As summer passes and fall begins, kids return to school and adults settle back into their normal routines. With all this change, folks tend to have a little less time to pack their lunches and start relying on snacks to get through the day. The most important considerations I have for snacks and meals on-the-go is making sure they are both convenient and nutritious. The best way to do that is to identify the ideal timing for a snack and what best fits your nutrition goals. Here’s my breakdown of how I choose the right snack for my day.

Weight management

Aim for a lower-calorie snack packed with fiber or protein (bonus points for high fiber and protein!)

  • Dry roasted edamame/chick peas
  • Roasted nori
  • Smoked salmon
  • Greek yogurt

Meal-delay snack

Include a variety of high fiber and healthy fats as they are very satiating.

  • Nuts (almonds, walnuts and pecans)
  • Seeds (sunflower, pumpkin, chia, and flax)
  • Celery and nut butter

Pre-workout snacks

This should be easily digestible and get you energized for the workout.

  • Fruit
  • Smoothies
  • Tea or coffee (no calories but an extra kick from the caffeine)

—Published September 20, 2017

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