Healthy snack ideas: Try out these nutritious pairings next time the hunger hits.
What’s your go-to snack? In a 2021 Statista survey, 59% of U.S. adults that snack at least once a week regularly eat cookies, and 58% said they regularly eat chips. The hours after 8 p.m. was the most popular time for snacks, respondents said.
Snacking can be a solitary activity accompanying a late-night TV show, or a plate of goodies shared among friends. If you’re looking to up your snack game, here’s everything you need to know.
What are healthy snacks?
A healthy snack combination is like an equation – it takes two factors to keep you satisfied and satiated.
“For that quick energy, it’s best to choose either a carbohydrate or a colorful food like a fruit or a vegetable,” says registered dietitian Kate Regan. “And for staying power, it’s best to choose something with protein or fat in it.”
Snacks that are just carbohydrates aren’t inherently bad, she explains, but pretzels or chips won’t keep you energized for long. Simple carbs digest quickly and send quick bursts of glucose into the bloodstream, giving you a burst of energy followed by a crash when the energy is depleted. Simple carbs are found in refined sugars in candy and soda but can also naturally occur in many foods our bodies need, like fruits and milk.
“If you’re someone who is looking to balance blood sugars, if that’s a priority for you, then a snack that is just carbohydrates is not going to contribute,” Regan says.
Try out these nutrient-dense combinations recommended by Regan:
Greek yogurt with fruit
Cottage cheese with fruit
Carrots, hummus and cheese
Bagel with peanut butter
Chicken salad with crackers
Smoothie with a protein or fat added in, like milk, nut butter or protein powder
If you find yourself frequently on the go, Regan recommends keeping shelf-stable snacks like protein bars, trail mix or dried fruit for a quick energy burst.
“It might not be the most balanced snack but it can at least be something to hold you over until you can get yourself back home or wherever you're going to be eating your next meal,” she says.
'Girl dinner': Why is the internet calling a snack 'dinner'?
Is popcorn a healthy snack?
Popcorn is a delicious staple at the movies or parties, but it doesn’t make the most filling afternoon snack. It’s a low-calorie food and has a good amount of fiber, so it often earns a health halo, especially when it’s air-popped or made at home and doesn’t have movie theater butter and salt quantities.
But the real issue, Regan says, is it’s not offering much to satisfy you as a snack should.
“I would probably add something like trail mix or nuts or a protein bar – something with a little bit more staying power – to the popcorn,” Regan says.
Is it OK to have a snack every day?
Of course – snacking is a way to honor your body’s natural hunger cues and to give yourself food and energy when you need it. It adds “nutrition, balance and fun,” Regan says.
“Snacking is not a bad thing. It can actually help you feel a lot more peaceful around food and a lot more in tune with your body which is a great thing for long-term health,” she says.
Intuitive eating is a mindset around your body’s relationship with food – it’s paying attention to your needs and eating what feels good. Regan recommends taking this approach by snacking and asking yourself what you’re in the mood for.
“If what you’re in the mood for isn’t balanced (by itself), ask yourself, what can I add to this to provide more satisfaction and more long-lasting energy?” Regan says.
What foods are high in iron?: Here are some healthy options to add to your diet
Discover more health tips for your daily diet:
Healthiest fruit: This one has cognitive and cardiovascular benefits
Healthiest vegetable: Check out these great nutrient-dense options
Healthiest nut: Add these two daily for cognitive benefits and more
Healthiest fast food: Look for this kind of menu next time you're out
Healthiest bread: One is best, but your options for a healthy diet are aplenty
Healthiest rice: Settling the white rice vs. brown rice debate
Healthiest oil: Most have some benefits but these two might be best
Healthiest beer: Consider these factors before you crack open a cold one
Healthiest cereal: Inside the nutritional info on the back of the box
Healthiest salad dressing: Best options, plus recipes to make your own
Healthiest breakfast: Follow this 3-step guide in the mornings
Healthiest butter: Look for this kind at the grocery store
Healthiest deli meat: Guide for your next sandwich, plus during pregnancy
Healthiest sugar substitute: Does one exist? Here’s what to know
Healthiest ice cream: What to know for your next scoop or cone
Healthiest meat: Expert tips to serve up a nutrient-rich plate
Healthiest energy drink: What to know before you reach for another one
Healthiest smoothie: Try out these ingredients in the blender
Healthiest soda: The answer is tricky – here’s what to know
Healthiest beans: Options for protein, fiber, iron intake
Healthiest alcohol: Low-calorie, low-sugar options to try
Just Curious for more? We've got you covered
USA TODAY is exploring the questions you and others ask every day. From "Is V8 juice good for you?" to "Are hippos dangerous?" to "What state has the highest minimum wage?", we're striving to find answers to the most common questions you ask every day. Head to our Just Curious section to see what else we can answer for you.
This article originally appeared on USA TODAY: Healthy snack ideas? Your guide to daily snacking, recipes and more.