Healthy Living in the North

Snacking smart

Strawberries and trail mix.

Aim for one to two food groups in each healthy snack! Unlike a treat (best saved for occasional enjoyment), a snack should provide nourishment and energy to fuel your brain and workday activities!

So, what makes a healthy snack? What is a snack anyway? Did you know that there’s a big difference between a snack and a treat? Treats like sugar-laden cookies, granola bars, chocolate, or salty chips and cheezies are low in nutrients and best saved for occasional enjoyment. Smart snacking, on the other hand, involves planning for the day and keeping healthy choices on hand. Here are some of my smart snacking suggestions!

When I’m hungry two or three hours after breakfast, I grab my homemade pumpkin muffin and yogurt for coffee breaks. When I approach the midday slump and want a coffee or a nap, I unpeel my orange and sip on rooibos tea in the cafeteria or walk down the hall to clear my brain and get refreshed until dinner time.

A snack can be as little or as big as you want, but a healthy snack is portion-controlled and contributes key nutrients, fluids and fibre to help us meet our daily quotient. A sustaining snack will provide carbohydrates to fuel your brain and activity level and some protein for longer-lasting energy and blood sugar stabilization. To do this, try to include one to two food groups in your snack.

I suggest picking one carbohydrate food (grain, fruit, or milk) and one protein choice (cheese, yogurt, cottage cheese, meat, nuts, or legumes) to make a nutritious snack. For times when you just need a little pick me up, then either a small fruit or yogurt will do until your next meal. I also recommend keeping healthy snacks in your vehicle for when you spend a busy day in town or go on a long drive to visit family or friends and start craving sugar. I always keep a container of trail mix and a box of sesame seed snaps in my car because they don’t freeze in the winter or melt in the summer. Keep water bottles and 100% juice boxes in the trunk for emergency fluid needs!

Roasted chickpeas and raspberries

Smart snacking is portion-controlled and contributes key nutrients! Try some crunchy roasted chickpeas and a handful of fruit next time you feel that midday slump coming on!

Looking for more snack inspiration? Why not try one of Dietitians of Canada top 10 smart snacks!

  • Whole grain crackers with hardboiled egg
  • Handful of grapes and cheese
  • Veggie sticks with hummus
  • Apple slices and a chunk of cheese
  • Fresh fruit and yogurt
  • 2-4 tbsp nuts with dried apricots
  • Snap peas and black bean dip
  • Banana smeared with natural peanut butter
  • Crunchy roasted lentils or beans and green tea
  • Whole grain muffin and cottage cheese

What’s your favourite snack?


Northern Health’s nutrition team has created these blog posts to promote healthy eating, celebrate Nutrition Month, and give you the tools you need to complete the Eating 9 to 5 challenge! Visit the contest page and complete weekly themed challenges for great prizes including cookbooks, lunch bags, and a Vitamix blender!

Melanie Chapple

About Melanie Chapple

Melanie works as a clinical dietitian in Primary health care in Fort St. John. After completing her dietetic internship in Vancouver, she fulfilled her desire to move up north in 2006 because of the rich opportunity to gain experience working in all practice settings as a full-time dietitian. Melanie has a passion for food and nutrition, specifically baking, eating healthy snacks and sharing recipes with her clients and coworkers. In her spare time, you may see Melanie cycling through the Peace region, walking, or pulling her kids on a sled during the six months of snow.

Share

Trackbacks

  1. […] a perfect world, we would always have a healthy snack stashed away in our desk or bag to tide us over until our next meal so we wouldn’t have to […]