Eat paired snacks when hungry between meals

Snacks have a reputation for being high in sugar and fat. But healthy snacks make you feel satisfied and give you energy until your next meal. What’s the secret? Try paired snacks to keep your blood sugar in check and curb your cravings.

What is a paired snack?

You can create a paired snack by combining a low- or moderate-glycemic carb with a protein or fat. For instance, snack on celery with peanut butter or blueberries with yogurt for a healthy energy boost.

For more ideas, follow this two-step process.

Step 1: Pick a low- or moderate- glycemic carb

Low-glycemic carbohydrate: 

  • 1 cup celery
  • 1 cup baby carrots
  • 1 sliced cucumber
  • 1 apple
  • 1 cup grapes
  • 2 clementines
  • 1 cup blueberries
  • ½ cup black beans

Moderate-glycemic carbohydrate:

  • 2 tablespoons dried fruit
  • 6 Triscuit crackers

Step 2: Pair it with a protein or fat

(If choosing a moderate-glycemic carb, pair it with a protein instead of a fat.)

Protein:

  • 1 cup milk
  • 1 cup plain yogurt
  • 1 string cheese
  • 1 hard-boiled egg
  • 3 slices deli turkey or chicken breast

Fat:

  • 1 tablespoon peanut butter
  • ⅓ cup almonds
  • 2 tablespoons guacamole
  • 2 tablespoons hummus
  • 2 tablespoons ranch dressing

Resources to help create and track paired snacks

Download the fit kit paired snack planner
Download the fit kit nutrition tracker

 

Check out our other topics

Fitness
Sedentary Time
Sleep
Stress